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Obtaining a G.I. Joe Kung-Fu Grip: How to exercise my hands for rock climbing
Lilnoobs
Alpha Queue Registered User regular
Alpha Queue Registered User regular
Hey all,
So I regularly work out but recently got a bit interested in rock climbing. Just the idea at the moment, not the actual act of it, yet. Probably just the fake gym wall stuff and going to take some classes at first. Now, I've looked up some exercises to do online to improve my grip but god damn my forearm/grip is weak. Weak~~~~~~~~
When I try to hang with one hand I can maybe max out 25seconds for each hand. Of course I can go longer while hanging with both hands, but I read a guide that says 45seconds on a one hand hang is "normal" and I should work up to hanging for 4 minutes. Good lord do I need to improve.
So I come to you for some advice. What are some exercises I can do to improve my grip strength and/or hang time? I'm not only looking for gym exercises but also things I can do at home for 5-15minutes at a time while surfing the web or something like that. I need to improve my grip strength by a ton it seems, so I am going to need a lot of help and a lot of different exercises.
I eventually want to hang on one hand for 4 minutes so that's my end goal. Right now, I'm just going to shoot for 45 seconds and try to improve from there.
Also, if anyone has some advice for gloves that is welcomed. My hands ache after hanging. Ache.
If you want a visual by my hanging exercise, there's a picture at this webpage just scroll down a bit and look left.
So I regularly work out but recently got a bit interested in rock climbing. Just the idea at the moment, not the actual act of it, yet. Probably just the fake gym wall stuff and going to take some classes at first. Now, I've looked up some exercises to do online to improve my grip but god damn my forearm/grip is weak. Weak~~~~~~~~
When I try to hang with one hand I can maybe max out 25seconds for each hand. Of course I can go longer while hanging with both hands, but I read a guide that says 45seconds on a one hand hang is "normal" and I should work up to hanging for 4 minutes. Good lord do I need to improve.
So I come to you for some advice. What are some exercises I can do to improve my grip strength and/or hang time? I'm not only looking for gym exercises but also things I can do at home for 5-15minutes at a time while surfing the web or something like that. I need to improve my grip strength by a ton it seems, so I am going to need a lot of help and a lot of different exercises.
I eventually want to hang on one hand for 4 minutes so that's my end goal. Right now, I'm just going to shoot for 45 seconds and try to improve from there.
Also, if anyone has some advice for gloves that is welcomed. My hands ache after hanging. Ache.
If you want a visual by my hanging exercise, there's a picture at this webpage just scroll down a bit and look left.
Lilnoobs on
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@blake t
Also remember that depending on the climb you're doing very little hand strength can be required. A 5.6 slab climb can be done with little to no upper body strength if you have good footwork. Concentrate on specifically not using your hands for climbing as much as possible, it's easier to support your weight on your feet than your hands.
My recommendation is to simply get out and start climbing as a means of training. Eveybody sucks at first, you just do it until you get better. You'll be amazed at how quickly you can progress if you devote time to it. Many climbing gyms have bouldering caves which are a low key way to work on technique and overall power (they tend to not work your endurance very well).
Just, go.
No ones going to care if you can't some type of test.
Satans..... hints.....
And yeah, doing 30 minutes of rock climbing is going to give you much better results than doing 30 min of specialized exercises.
You're going to be faced with tons of different grips in walls, so climbing constantly is the best way to just get used to it.
core strength isn't worth shit if you fingers can't hold on to something
Also does it matter what kind of gloves or shoes I wear?
Basically, I won't be able to climb until the end of July (when classes start) because my current gym doesn't have a wall. So I just wanted to do some prep work before I jump in full force
Thanks for the suggestions so far. It seems I should add some more core endurance work and leg work as well.
Shoes you'll need rock climbing shoes, which will probably be the tightest shoes you ever worn. If you're climbing at a climbing gym you can usually rent a pair until you're ready to buy your own. Once you are, you'll want to go to a store that sells them and hopefully has a climbing wall (REI is perfect for this) and try as many pairs as you can.
Also, when you start climbing, STICK to the routes.
Don't be that guy with gloves.
stick to renting shoes if you can. You want them snug but not overbearingly tight. anyone who tells you that you need to get the smallest size you can grease your foot into deserves to get punched in teh face. you don't want to be swimming in the shoes, but constantly needing to take your shoes off is not fun and you won't get any benefit of too tight shoes. there are only a few situations that having the super tight climbing shoes is actually beneficial, none of which will apply to a beginer
ClimbOn is a hand bar with beeswax and junk to keep your callouses from getting super horned and sticking out (when that happens, you tear them off at inopportune times)
There's no real way to prepare yourself for climbing without climbing, as it requires building callouses and very fine tendon strength and body control. I don't know of much that duplicates it.
Shoes - you need rock climbing shoes, you'll want to rent these until you decide to buy a pair
Gloves - nope, but you should buy a roll of tape and anytime you slice off skin I would tape it up until it heals
Grip training - the advice here is the best; go climbing. With that said, you mentioned you wanted a quick 10-15 minute thing while browsing. I would suggest one of these: http://www.acasports.co.uk/product_info.php?cpath=394_709&products_id=10083 (I just grabbed that one from a google search)
I have NOT used one for grip training, but I do know that they can be used for it. It is not something you need and as someone mentioned you really don't need to do 'climbing specific training' unless you're going full-on elite climber on us.
Just go climbing, you're going to love it. Be prepared for pain; after the first time your forearms will be useless for two days following (just like anytime you work out a muscle that you haven't in a long, long time). It's worth it.
Just go to it.
Don't worry about anything else, just go to it. These threads are always ridiculously frustrating because everyone wants to come in and post a bunch of information so they look cool and knowledgeable when you really don't need it. Ask again in four months when you actually have an idea of how you even climb.
All you need to do is go to the climbing gym.
Satans..... hints.....
Seriously though - ClimbOn. The stuff is made of magic.
Yep. Actually climbing will work the muscles. Yoga is great core exercise as well, with the added benefit of teaching you how to better engage your core when you need to.