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Participation in rock climbing can be pretty strenuous on the hands and forearms. The actual climbing skills can be learned but to make those climbs safe and enjoyable one needs be sure the strength of the hands and arms are up to it. There are a number of exercises that can be utilized to get stronger, among them are isometrics. In this article we will cover isometric exercises that may benefit climbers.
In order to get your hands tougher to withstand a day of climbing you need to spend time exercising your grip. For isometrics exercises you can actually do some pretty good workouts without buying any special equipment. Look around your house and you can find some tools to use.
As an example, to exercise the muscles that are used to open the hand (don't forget these muscles) I kept a plastic instant coffee container that I can fit my fingers into. After I place my fingers inside I try to spread them, applying force outward and hold for 10 seconds repeating this for 3 to 5 times.
If you have a tree in your yard that you can hang from, hang by just your fingers if possible. Do not use your whole hand to grip it. If you do not have a tree maybe a local park has pull-up bars or playground bars for kids. Hang by your fingers until you can't hold on any more, take a break and do it again.
To exercise your pinch grip, find something heavy that you can grip with your fingers. Pick it up by the fingers and hold on till you must drop it. If the object is so light that you can hold it easily for more that 30 seconds, find something heavier. I have a solid cement block that I use that I am able to get a grip on the end of it.
Isometrics are a good way to strengthen your grip and can be used together with the other exercises you do. Try to exercise your grip at least three times a week and you will feel the difference.
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