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vertical_planar
Feb 14, 2007, 4:30 PM
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Does anyone knows any good exersises that I can practice on my pull up bar and that would result on the same forearm pump you get from climbing? Normal pullups hardly do it!
Help! Must increase endurance of forearms!
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wzrdgandalf
Feb 14, 2007, 4:45 PM
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Hold onto the bar with an open handed grip and only with the first pads of your fingers. Otherwise you are only simulating holding onto a jug for a really long time.
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anykineclimb
Feb 14, 2007, 4:50 PM
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get a hangboard?
or a 4-6" diameter pipe to do pullups off.
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betaben
Feb 14, 2007, 4:53 PM
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OK, here's a good work out that I use to build hand strength, but as a side effet it will give you a forearm pump from hell. You'll need at least a set of dumbells to do it though.
First off no resting between exercises, one right on to the other.
1.) 8 wrist curls
2.) 8 reverse wrist curls
3.) 8 reverse curls
* you can do this fisrt group with a single straight bar if yo have one. (recommended) If not you will have to do one arm at a time with dumbells.
4.) 8 Take a dumbell handle and place a wieght on one end of the bar. Hold the end without the wieght on it. Holding you wrist level (withe the wieght facing foward) rotate the bar down as far as you can then back up as far as you can.
5.) 8 do the same as above but with the wieght facing behind you.
6.) 8 Now lay your forearm on a flat surface, hold the bar with the wieght pointing upward. Rotate to the left until the wieght almost touchs, then back to the right all the way until it almost touches, then back to the center. that's one.
take a rest and do another set.
Start with lighter wieghts than you think you can do. this is a really tough workout and you WILL FAIL if you have to much wieght. Start with one set for a week or two, then bump up to two sets. I only do this two times a week. It's plenty
Ben
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jonoj
Feb 15, 2007, 1:51 PM
Post #6 of 16
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Registered: Jan 4, 2002
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Get an NSD Powerball.....
Forearm pump in 1 minute flat!
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dellochef
Feb 15, 2007, 2:08 PM
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you can fix two rolls at the ceiling, put two slings through and then put your pull bar through the slings. like this you can do writs curls on a pull bar. burns like hell after short time.
Powerballs do manly train your extensor and not the more important flexors.
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johnsonp
Feb 15, 2007, 4:07 PM
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Hang until your grip fails and you peel off the bar, not just until it hurts but until you fail. shake it out and rest for 2 minutes then do it again until failure do 4 or five sets
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unrooted
Feb 15, 2007, 4:42 PM
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do pull ups by pinching the bottom of a 2x4 rafter. (you could put small screw on holds on both sides if your not strong enough for just the 2x4).
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sidepull
Feb 15, 2007, 5:20 PM
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vertical_planar wrote: Does anyone knows any good exersises that I can practice on my pull up bar and that would result on the same forearm pump you get from climbing? Normal pullups hardly do it! Help! Must increase endurance of forearms!
You're not going to get much out of a pullup bar. You can try things like hanging with weight and changing grips: pinching the bar, 3-2-1 finger hangs, open hand hangs and grip variations using only one arm. You can also try a variety of exercises that might get you closer to doing 1-arm pullups: offset pullups, drape a towel over one side and grab that with one hand and the bar with the other, lockoffs at different angles, 1-arm lockoffs, etc.
At the end of the day though, although these exercise might produce a pump, they won't do much to improve the type of strength needed for climbing. You really need to be (in order of benefit, although #3 is a huge decline in effectiveness) 1) climbing 2) using a hangboard 3) doing the other stuff people mentioned.
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bizarrodrinker
Feb 15, 2007, 5:21 PM
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Word
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keinangst
Feb 15, 2007, 5:41 PM
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Registered: Apr 1, 2003
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Slide a larger PCV pipe section over the pullup bar, which will FORCE an awkward open-hand grip. It's slick, so you'd be better off scuffing up the surface a bit so you can have some friction to work with.
Go to 2", then 3", then 4" diameter pipe....
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fluxus
Feb 15, 2007, 10:27 PM
Post #14 of 16
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Sidepull and anykineclimb said it best. If you are not working endurance through climbing then the next best tools are a hang board or a system wall. The other stuff people have mentioned here is not going to help, its basically voodoo.
But if you are really serious about increasing endurance you will find a way to climb at a gym or outdoor crag several days per week.
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vertical_planar
Feb 16, 2007, 7:13 AM
Post #15 of 16
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Climbing more is the obvious answer but I finish work too late to climb at weekdays.
Thanks for the advice everyone
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qwert
Feb 16, 2007, 9:35 AM
Post #16 of 16
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get a hangboard. theyre not cheap, but its worth it, when you cant get out climbing too often.
here is a link to a page with links to many exercises on a board. you should find a lot of good info there.
personally i use this workout. at the moment im at the 10 minutes sequence. it doesnt do magic, but its quite good to stay fit, and even improve a bit. and it gives me major pump in my arms.
if you cant/ dont want to buy a hangboard, it shouldnt be a problem to buil a substitue from a bit of wood. and the pvc pipes thing also sound good.
qwert
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Ummm...probably my english is pretty crap but i do understand how can you do wrist curls on the pull bar. 
