Forearm training climbing reddit. Jan 3, 2024 · Reddit's rock climbing training community.

Forearm training climbing reddit. Reddit's rock climbing training community. I think the idea is that if your forearms / finger strength is failing while bouldering, that means that bouldering is more than enough to gain strength in those regions. Developing lock-off strength Hi, For the past two months I have been relentlessly trying to develop my lock-off strength to the point where I can perform a one arm lock off on a bar. By strengthening the hands/wrists/forearms, it is possible to punch harder without breaking your hands Reply reply more repliesMore repliesMore replies [deleted] • Comment deleted by user Reply reply [deleted] • Reddit's rock climbing training community. dead hangs, farmer walks) - your forearms already get plenty of isometric work from deadlifts, pull-ups, rows, etc. Reply reply azuraith4 • If you do direct training for forearms, you should incorporate exercises and movements that strengthen the finger tendons. It almost never flares up when sport climbing, but when trying hard on powerful training regimens. This is basically a tear or strain of the cartilage on the pinky side where hand and forearm meet and has a lot to do with wrist stability and strength. Rock climbing or towel pull-ups. At least 8-10 min. Lastly knowing when to stop and leaving some in the tank is also something to be learned, getting injuries kills progress like no other. If your forearm is problematic too, it’s probably the ECU muscle (extensor carpi ulnaris). This is a list of 12 great training exercises that come from training books, interviews with professional climbers, social media, Reddit and some of my climbing friends. By opening your hand in the rice, you are extending instead of contracting, which develops the opposing muscles. Several months actually. I’m a newbie climber. Any climbers who can do one and any advice? Forearms are hard to do bw only, the farmer's carry is the best exercise for building grip and forearm strength. However, I seem to have found a big difference between training bodyweight strength and climbing strength. com Jul 25, 2019 · I've recently got into rock climbing (bouldering specifically) but I find my main limitation is my forearm strength. It gives me a serious forearm pump. Unfortunately, the only advice I’ve found is that to build this, you have to continue climbing. Moved PermanentlyThe document has moved here. Some of the training exercises require rock-climbing grip training equipment or other exercise tools but most of them can be found in your local climbing gym or inexpensively online. I use both, but as for finger strength, all my gains have been from hang board sessions. I'd recommend reverse wrist curls for forearms, and other stuff recommended on r/griptraining apparently the extensors are supposed to grow in response to strength gains in the flexors, mine did not, I got strong flexors, and had the same week extensors- got tendonopathy. And I have had, on and off, for nearly the entire time this onset of throbbing pain that radiates throughout my entire arm. Climbing is a lot of contracting motion in your hands, which develops the muscles in the inner forearm, but not as much in the outer forearm. But that's probably not what a typical beginner would do, instead they would think "oh this is easy why don't I do this on my In mid-February, I tore a muscle in my forearm connected to my left ring finger while attempting a bouldering problem that was above my usual grade… You’re circling the distal end of the ulna’s head which includes a few ligaments and tendons. Grip strengtheners, hangboards, and resistance bands are great tools to help you target those key muscles. 11M subscribers in the Damnthatsinteresting community. Sometimes on my "rest" climbing days (and an empty gym) I do autobelay 5. Training with weight swinging tools (heavy clubs, kettlebell, mace) are good tools to add as a general fingers to wrist to elbow to shoulder girdle mechanics and in my experience over the last year of expirimenting with them has been great for upper body mechanics and mobility and forearm strength for sure. Apr 21, 2018 · I’ve been climbing for about a month now, and I want do everything in my power to get better. I'm 36 and started climbing last year just before lockdown. Hello, recently I went from 4 training days + forearm strength EMS once per week (upper lower upper lower with almost no direct forearm training) to push-pull-legs x2 and training at home (for pullups I'v got a square like bar, a wooden beam, and its killing my forearms) I saw in some other post people training forearms like 5 times a week or everyday and not experiencing overtraining (As a Hey guys, I really want to work on my forearms. Lead climbing and having to make clips will also make you develop endurance. So I guess if this beginner is very disciplined and understands that after adding 2-3 no-hang sessions a week they also need to decrease climbing volume then it's totally fine. /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. com Handstands, wrist press ups, finger tip press ups, "hangboard" training (be very careful). Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize 35 votes, 29 comments. Hello climbing community! I'm seeking your input on optimizing finger strength training. I'm debating between two methods: hangboard + weights vs arm lifts using a small edge with added weight. Also be sure to work your flexor pulley tendons and extensor tendons (think working to close your hand AND open your hand) as imbalances will lead to injury. 9s and do them back to back as much as I can, essentially staying on the wall as long as possible. I kept climbing on it for a couple weeks, which in hindsight was a mistake. If you jumped in on day 1 and tried this I don’t disagree but he’s had plenty of conditioning and time to reach this point. 87 votes, 68 comments. I drank a cup of water with a teaspoon of baking soda 4 hours before climbing and stretched my forearms extensively after. Look up 4x4s and frenchies. And yet! I'd like to work on local endurance too, just to improve my raw ability to stay ahead of the forearm pump. Useful in sports like climbing and martial arts, grip training will carry over to many aspects of every day life. Dedicated to increasing all our knowledge about how to better improve at our sport. Use our weekly Q&A posts for your questions, routines, exercises, reviews of equipment you use, grip accomplishments, technique/training tips, grip sport news, grip What do folks think of standard grip training equipment for getting bigger forearms? From the little climbing literature I've looked at, it seems bigger muscles are better. Obviously I will The incredibly high volume of training in each session: I have tried climbing, and after the first 10 mins of training or even less, your forearms are burned already At the same time, you're not going to pregress if you don't have good training session of at least 30 mins to 1 hour (and more as you become stronger of course) Seeing as how the rice bucket method is the goto for bodyweight training of grip and forearms, wanted to know if there were any users here who've been doing it a few years, or even months. Questions for climbers/coaches: Generally, what do you think? Anyways, this kind of training will set your forearms on fire and your hand will ache (in a good way). I'm also a new climber with only ~4 months of climbing under my belt. Once you can do an OAPU you will find another dimension in climbing (this is what i felt). But recently started doing weight training at a gym. Also, get one of these Get on the training board at the gym and do some work outs. I know tendons and ligaments can be developed through exposure, training and time, but if our fingers are simply "wires" being pulled by muscles in the palm and forearms wouldnt purely fore-arm hypertrophy targetting training be extremely effective in improving finger strength? I've read that grip trainers are not an effective way to train for climbing. In short the conclusion was, train The main muscles stabilizing your wrist and moving your hand are in the forearm, you can feel them if you put your hand on top of your forearm and wriggle your fingers :) So yeah, your wrists will get stronger as they are part of all your exercises. They tend to be my limiting factor when I pick up weights. Is training forearms worth it? Does it have much of a benefit for powerlifters? Will it make a noticeable difference on your forearms / overall physique? The most sore my forearms ever felt was when going rock climbing/bouldering. I would feel the pain to some extent for a long time (in certain movements, for example, pushing my fingertips against a flat surface). I'm looking for forearm (pump?) training without access to rocks or climbing gyms. I can't climb for too long before I can legitimately feel my forearms give out. Have any of you tried both these methods? I'd appreciate your experiences, insights, and any Reddit's rock climbing training community. It has helped me with pumpy boulders and longer climbing. Bent arms, crimps, campusing and cutting loose will tire you out quickly. The home of Climbing on reddit. Keep climbing and this will improve, especially your forearm stamina. These vital muscles serve as antagonist stabilizers during finger flexion as in gripping a rock hold. I’ve found that my biggest weakness right now is my forearm strength. I took a long time off climbing and avoided triggering the pain in any way. This goes double if you have elbow pain and like 10x if you want to do one arm lockoff/pull up training specifically because those tax the hell out of your elbows. It's become quite the annoyance as holds get smaller (I'm starting to complete V4's), having to take lengthy breaks between attempts and then ending my session after an hour or so. The best type of training for lock off strength for me is one arm pull ups. Was climbing ~V8 and noticed after a session (next day) that my ulnar-side would hurt when turning my hand with something as low weight as my phone. I am continuously stretching my forearms during a session to try to alleviate the tightness that extends from an inch or two below my wrist to about 2/3 up my forearm. I haven't felt pump in ages. climb harder - ideas and structured training to get better at climbing Reddit's rock climbing training community. Let's explore how each of these can enhance your training routine. Many climbers do not train the antagonists, and the long-term result is often pain and, in some cases, lateral tendinosis. My thought is that it should be done by intentionally getting pumped and trying to power through it. Apr 19, 2021 · Reddit's rock climbing training community. Training. while walking home. So it really depends on your needs and your program. Since bouldering is quite expensive, I can only afford to the climbing gym We found a great benefit in our athletes in training their extensors. This can lead to tendonitis issues, which is where the rice bucket comes in. Jan 3, 2024 · Reddit's rock climbing training community. Are one arm pull up really more useful than weighted pull up for climbing or is it just because they look more impressive than weighted pull up? I tried training the antagonist muscles in my forearms, but it actually gave me carpal tunnel syndrome. It's a good idea to do antagonist pushing exercises like pushups or bench press to balance out all the pulling involved in climbing. Considering the specificity of the movement I'm trying to achieve, most of my training has been doing one arm lock-offs on a bar while holding on to a resistance band. And yes we are scared of falling. Slopers, smaller edges, getting up from desk by pushing arm rest all hurt. Tip: How to deal with sore forearm from climbing If you are like me and feel soreness in your forearms for 3-4 days from intense climbing and training then this might help. Do a heap of traversing, stay on the wall as long as you can as many times as you can. Use our weekly Q&A posts for your questions, routines, exercises, reviews of equipment you use, grip accomplishments, technique/training tips, grip sport news, grip Increased training volume also contributes to overuse injuries, especially in fingers/elbows. It can be as simple as carrying buckets of water/stones if your resources are minimal, just hold onto something kind of heavy and walk around. Once we rule out extensor/flexor imbalance you see most climbing injuries in the fingers, elbows, and wrist can be attributed to 1) poor movement mechanics 2) over training and 3) simple trauma resulting from poor climbing technique. And varying intensity and different kinds of workout that aren't climbing. 4M subscribers in the climbing community. That alone in my opinion would merit forearm training. What they found was there was a vast difference in muscular type composition. Training forearms specifically would add muscle in supporting muscle groups which can reduce injury. For the most interesting things on the internet But recently started doing weight training at a gym. Doing lead has conditioned me to get pumped less quickly, specifically in the forearms. Dec 9, 2017 · If you climb regularly—and even more so if you hangboard and/or campus train—then it's essential that you also train the muscles of the lateral forearm. Climb 2 or three times per week. But what else is going on, are there ways to recover quickly, and how do you train to have a later onset of “forearm pump”? What is a Forearm Pump? Rock climbing involves using the entire body with precision, and our fingers have the burden of holding our body with relatively small muscles. Forearms are worked a bit when you do main lifts BUT if you want that awesome forearm pump then you'll have to do grip training. Every crimp, pinch, jam, and slap employs these muscles, so they are susceptible to overuse injuries like chronic deep muscle soreness, elbow tendonitis, and compartment syndrome. May 24, 2024 · Training forearms specifically would add muscle in supporting muscle groups which can reduce injury. But my friend is convinced that doing ARC training (climbing up and down an easy route for half an hour) is the way to go for maximizing the resistance to forearm pump. 1. Take your grip training to the next level with Heavy Roller training to supplement your hangboard and other finger training exercises! An ideal training tool for climbers looking to maximize their grip strength gains. He’s Magnus Midtbo he’s an ex professional and would have been training for years and years. I typically use a hang gripper for thumb strength (pinches) and for warm up. Hand grippers do not build tendon strength or neurological at all. Is that enough to build up my forearms or should I add something/replace one of the techniques? I would love to Oct 19, 2011 · Three at-home treatment devices tested - Although climbing is a full-body exercise, nothing gets more of a workout than your forearm extensors and flexors—the muscles on the inside and outside of the forearm. This would result in increased muscle mass, which sounds great, but for a climber isometric strength gained from increased connective tissue throughout the forearm is preferable, which is gained from static holds. So, following that logic, would big forearms make one a stronger climber? I'm thinking of using grip training equipment which are basically clamps which you hold shut. I always hear people saying that once you are strong enough with pull ups, you should start training the one arm pull up instead of weighted pull up. Ugh I've struggled with tendinitis in my forearms for a long time and it's a pain. But what to do about a bit of endurance, meaning that pump you start to feel as you fatigue? We would like to show you a description here but the site won’t allow us. com My forearms are a decent size and I think my grip strength is ok, but my fingers look like pencils and my wrists are small and I can feel them giving out sometimes when I do shrugs or rows. It crosses from the wrist, through the forearm, and affixes to the humerus. For extra difficulty do it with a weight vest or loaded backpack. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. So warm up slowly! This will also help prevent injury both in your large muscles as well as your all-important tendons and ligaments in your hands. . Hey guys, I noticed my forearms are significantly smaller than the rest of my arms, do you hit forearms, if so what are your… When we say forearm, we are essentially saying training your grip strength, since flexors for the hands are in the forearms. The argument was that it trains the muscles and not connective tissue. See full list on themanual. r/climbharder climb harder - ideas and structured training to get better at climbing Reddit's rock climbing training community. g. I trained my forearm extensors for these specific moves, and I've noticed a great carry over when climbing with straightened arms as I no longer compensate by chicken winging and can control a full crimp in a more diverse range of elbow and wrist positions. Weight training never gets the same kind of stress on the forearms. Right now I have 2 sets of farmers carries in almost every workout I do (3 times a week) and I do 2-3 sets of hangs with my fingertips on a pullup bar about 1-2 times a week. It's the one thing that climbing is best training for climbing. Three In climbing (and in some other sports) this is called flash-pump. There has been research done on this particular muscle Group in Monkeys forearms. I guess this would fall under the umbrella of endurance (?) Obviously, you can train finger strength on a hangboard and power doing pull-ups (and variations). Hey guys, I noticed my forearms are significantly smaller than the rest of my arms, do you hit forearms, if so what are your… Dec 13, 2023 · Whether you're a core climber or typing away at a keyboard, every man can benefit from strong forearms with these Olympic-level workouts. Ive been working pull up strength in general, offset pull ups and one arm… Reddit's rock climbing training community. Pull ups using your whole grip, hanging with a pinch grip, hanging with a pocket grip, etc The flipside of "just climbing" is to "vary your training", which exposes you to different movements (climbing) or methods (training). A hang board allows for a well structured workout, practical climbing grips, and allow for more weight. I get pooped out super quick. What are your favorite exercises for training your forearms for local endurance? Of course I know this only goes so far, and good climbing technique will shift the load off of the forearms and onto the bigger stronger muscles. You can add in rice bucket training if you want, but I'd skip any kind of isometric exercise (e. Plus Hey, r/climbharder! I'm currently reading Overcoming Gravity ( r/overcominggravity , r/bodyweightfitness ) to see if I can better implement bodyweight strength and conditioning into a training program. We would like to show you a description here but the site won’t allow us. Anyone get a really bad throbbing pain in their arm? Been climbing for about 20 years. The flexors of the forearm were primarily composed of fast-twitch Type II/IIx (explosive power fibers), and the extensor group had a higher percentage of Type I It's good antagonistic training for your forearm muscles. 63 votes, 14 comments. Feb 15, 2024 · Arm-Lifting is a recent trend in finger strength training. Plus, learn the top 5 exercises and key training techniques. I am just getting spat off climbs with difficult moves rather than getting pumped off. Both target finger and grip strength, but I'm curious about their comparative effectiveness for climbing. Your biceps are significantly disadvantaged by design, heavier weight doesn't mean they will suddenly engage - if they were a primary mover they would engage irrespective of the weight. I would love to hear your thoughts, suggestions, or The rice bucket training was originally a part of martial arts training. You can progress with more weights easily compared to grippers. Holding isometric exercises isn't the best way to train lock off strength. Low-ish weight and medium reps (everyone will have a wildly different opinion on high/low weight threshold, but for me a standard arm curl with 17lb dumbbells, 3 sets 20 reps among other arm, shoulder, chest, back exercises) I noticed a huge reduction in arm pump fatigue in as little as 2 weeks. The more knowledge and experience you have, the more you can adjust your training to your needs and the better your transfer. One of my goals for 2019 is to do a 1 arm pull up. My climbing grade has drastically jumped, I will say all other factors such as sleep, diet, etc were basically the same throughout the injuries and climbing career other than my finger training. I’ve been climbing for about a month now, and I want do everything in my power to get better. My PT has me on a regimen of warming up for 5 minutes before climbing that focuses on my wrists/forearms. Oct 4, 2022 · Kevin owns and operates The Climb Clinic (located at G1 Climbing + Fitness) where he specializes in rehab and strength training for climbers and mountain athletes. Not a home gym exercise but figured I'd mention it cause it works the forearms that much Reply reply confusedat3am • Reddit's rock climbing training community. It's especially relevant to climbing because forearm vascularity is relatively low compared to other large muscles. I Reply reply [deleted] • I use to have terribly skinny forearms, and so i started going to a bouldering gym which is basically just rock climbing and after just 3 months my forearms have grown immensely and my grip strength is ridiculous Reply reply quincyjamessamycia • Reply reply bbqturtle • Got it from Rock Prodigy. 173K subscribers in the climbharder community. Doing supplemental exercises won’t be AS effective for training as will simply bouldering more. redditmedia. I have a small debate with a friend about training forearm endurance. Jun 28, 2025 · To build your forearm strength effectively, you'll need some essential equipment. Jan 8, 2022 · Follow along with this rock climbing forearms workout to improve your lower arm strength. I was recently diagnosed with a TFCC injury. Dedicated to increasing all our… May 24, 2024 · Training forearms specifically would add muscle in supporting muscle groups which can reduce injury. How do you isolate your fingers/wrists to add mass? Or is it maybe a circulation problem? So I’ve been training for one arm pull-up for some time just because it’s a widely talked about skill in climbing, and My lock off time is 45 seconds I can go from a slight bend but I can not for my life go from a straight arm. Hi team, does anyone have an good at-home workouts that give you a good forearm pump similar to climbing long routes? I've seem a lot of at-home climbing training programs that involve hangboarding and core exercises which I already do, but I find that they doesn't really pump the forearms like climbing long steep routes does. Stretching them out 3x a day. Initially, it was used for pinch blocks to isolate the thumb more effectively, but soon, climbers realized they could also use this approach for regular edges to spice up their finger strength training! The best climbing coaches and athletes, including Lattice Training, Tyler Nelson, and Yves Gravelle, use this state-of-the-art 26 votes, 24 comments. I did maybe 5 minutes of hangboard training once and my forearms were tender for about 5 days afterwards. Is rice bucket training worth it? I have seen a few articles talking about the benefits of using a rice bucket and showing how to perform the exercises, but I am somewhat skeptical. Apparently there are two types of this injury, one being a result of trauma, like a fall, the second being more wear and tear induced. Apr 21, 2025 · I'm currently doing reverse curls with 75 pounds (34 KG) and my forearms have exploded. uin whsol icgv ymoz liwbtb ont grig xac cydwxrt ijcxe