Want a stronger grip? Try these 5 exercises
What's the story
Climbing is more than a sport; it's a full-body workout requiring strength, endurance, and technique. One key area in climbing is grip and forearm strength. A strong grip can make a world of difference in your climbing performance. In this article, we'll cover five effective exercises to build grip and forearm strength - crucial for climbers of all levels.
Dead hangs
Dead hangs for endurance
Dead hangs are a simple yet highly effective exercise for improving forearm endurance and grip strength. Locate a pull-up bar or any solid overhead structure. Grasp it at shoulder width and simply hang with your feet suspended in the air. The aim is to progressively increase your hanging duration over time, which will effectively build your endurance.
Wrist curls
Wrist curls for flexor strength
Wrist curls isolate the flexor muscles in your forearms, which are essential for grip strength. Sit on a bench with your forearms on your thighs, palms facing up, and a dumbbell in each hand. Flex at the wrist to curl the weights towards you, then slowly lower them back down. Do three sets of 10 to 15 reps.
Reverse curls
Reverse wrist curls for extensor balance
Reverse wrist curls target the extensor muscles in your forearms, which helps balance out the flexors. This exercise is like wrist curls but with your palms facing down. It's crucial for complete forearm development. Sit on a bench, rest your forearms on your thighs, and curl the weights upward using only your wrists. Do three sets of 10 to 15 reps.
Farmer's walks
Farmer's walks for grip strength
Farmer's walks are a fantastic exercise for improving grip strength, while also promoting shoulder stability and core engagement. To execute, hold a heavy dumbbell or kettlebell in each hand, with your arms fully extended at your sides. Simply walk forward in a controlled manner, aiming for either a specific time or distance. Keeping a straight posture is key. You will soon have a strong grip endurance.
Plate pinches
Plate pinches for pinch strength
Plate pinches isolate and train your pinch grip strength, which is crucial for climbers when grasping small holds or volumes. Simply take two weight plates of comfortable weight and pinch them together with one hand from their smooth sides without letting them slip. Maintain the hold for as long as you can before switching hands.