Rock Climbing Forums: Climbing Information: Technique & Training: Wrist/forearm extensor training

Forums: Climbing Information: Technique & Training:
Wrist/forearm extensor training

RSS Feeds for Technique & Training

Premier Sponsor:

Couloirman

Nov 21, 2009, 11:00 AM
Post #1 of 5 (521 views)
Shortcut

Registered: Jan 12, 2008
Posts: 79

Wrist/forearm extensor training Average: (0 ratings)	Can't Post

With winter knocking at the door, I'm getting really into this whole hangboard business(right now its on my wall but Im in the process of building a frame for the double hangboard with a foot hold board against the wall thing as we speak), and want to start training my extensors a lot better so I don't get the dreaded lopsided/imbalance injuries. I had the metolius grip saver ball with the elastic bands but it was kind of a PITA to use so I stopped. What other effective methods of evening out the imbalance of most climbers forearms do you suggest? Any other cool products like the grip saver that you have used that aren't as annoying to use? I already do the whole stick with a hole in it and a weight on the end, holding it out and wrapping the weight up and down, but I dont really know of anything else to try. Thanks

Sorry if this is a repeat, I searched and didn't find much.

(This post was edited by Couloirman on Nov 21, 2009, 11:04 AM)

ceebo

Nov 21, 2009, 1:48 PM
Post #2 of 5 (483 views)
Shortcut

Registered: Nov 8, 2009
Posts: 36

Re: [Couloirman] Wrist/forearm extensor training [In reply to] Average: (0 ratings)	Can't Post

Yeah the monk thing is ok but i find it boring to stand their doing that. All i do now is sit watching a movie and doing wrist curls with around 5kg per arm.

Gets me pumped and burning after a little while.. i never seem to get it from climbing anymore ;/. I just kinde feel no power left and drop off with no burn or no pump, it feels strange.. my fingers just let go even though im telling them DONT YOU DARE!.

this curl/movie thing is the only thing thats really allowed me to train at home, everything else i tried just does not amuse me and no fun = no play..

ryanb

Nov 21, 2009, 2:20 PM
Post #3 of 5 (473 views)
Shortcut

Registered: Nov 4, 2004
Posts: 711

Re: [Couloirman] Wrist/forearm extensor training [In reply to] Average: (0 ratings)	Can't Post

A friend has a rubber web disk that is like a much better version of the metolius ball. It is about half way down this page, he has the black with heaviest resistance:

http://www.rehaboutlet.com/therapy_putty.htm

headchop

Nov 23, 2009, 6:53 AM
Post #4 of 5 (393 views)
Shortcut

Registered: Sep 6, 2003
Posts: 285

Re: [ryanb] Wrist/forearm extensor training [In reply to] Average: (0 ratings)	Can't Post

Or just use rubber bands. Add more and/or use thicker ones to increase resistance, as needed. You can also try using a large bowl of dried beans or something similar.