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addictedtoclimbing
Jul 13, 2005, 6:31 PM
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Registered: Aug 17, 2004
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I have been struggling a lot with my wrists popping. Even when I'm lifting something they pop, not all the time but enough that I know there is a strengh deficiency. It doesn't really hurt when they pop but it doesn't feel good just the same. When I climb it feels like they're about to separate. Any suggestions on ways to build up strength in my wrists and fingers?
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mcgivney_nh
Jul 13, 2005, 6:38 PM
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Registered: May 28, 2005
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try this:
get a 1 inch dowel, cut to about 14inches in length.
tie a rope aroung it, hang a small weight from the rope.
hold the dowel with both hands with the rope between them.
now try to twist your wrists so that you lift the weight, then drop it down low, and repeat 10-15 times.
hope that made sense, and helps you
-Sean.
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mgoodro
Jul 13, 2005, 6:48 PM
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Registered: Aug 26, 2004
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Another:
Hold barbells in both hands. Rest your forearms on a weight bench, palm up. Do slow curls with just your wrists. Follow up with another set, palms down, with less weight.
Variation: Extend the curl by lowering the weight onto your fingertips, then closing your fist to lead into the curl.
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addictedtoclimbing
Jul 13, 2005, 7:53 PM
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Registered: Aug 17, 2004
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are hang boards a good way to strenghen these areas?
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aznrockclimber82
Jul 13, 2005, 7:56 PM
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Registered: Nov 5, 2002
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yes and no, if you use the afore-mentioned techniques you will negate the hanging-all-your-weight on your wrists. The campus boards will do that, but you want to tighten them...if you don't have the strength or "tightness" in your wrists to withstand that initially, just stick to strengthening them, and then get on the campus board.
Monk.
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wormly81
Jul 13, 2005, 7:56 PM
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Registered: May 9, 2004
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No. Using a hangboard will most likely cause you injury. Your best bet is some strengthening exercises and staying away from climbing activities that cause lasting pain in the joint.
Jeff
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