/ Finger board warm up?
I've often used the finger board at the wall but always thoroughly warmed up climbing problems first.
What's a good warm up for using my finger board at home? (really want to avoid injuries) Go for a run then do some pull ups and general stretching? etc
Yeah, good point, I guess you could use one of the gripmaster things to get the blood pumping, since I assume it's the blood going to your fingers you need? I was never much good at biology
I usually begin my warm up with this:
- 4x10 single leg squats whilst squeezing putty in my hands
- Dynmaic stretching
- 10 Push ups
- 3 Pull ups
By this point I've got my HR up and starting to feel warmed up but not yet ready to put any strain on my fingers. I then start doing deadhangs on the board, first on the jugs (7s on, 3s off x3 per set) and then on progressively smaller holds. Once I start moving away from the really easy holds and on to harder/more tweaky ones I do them with my feet on.
There's no hard and fast rule for when you're warmed up enough, everyone is different so experiment and see what works for you.
I find it tricky.
I generally do some light core exercises like side bends and hip circles. I also do reaches with my arms, simulating the range of movement I'd go through with a pull up.
Generally then I'll do some bodyweight squats, just 20 or so, then 2 or 3 sets of press ups.
Then I'll do 2 sets of 5 pull ups on the bar that I hang the fingerboard from. Then 2 sets of 5 pull ups on the biggest jug holds that the fingerboard has. Then 2 sets of 5 pull ups on the deep pockets.
After that I feel quite warmed up and ready to do hangs.
- Dead hangs, and and maybe some pushups might help you warm up shoulders ready for your finger-board session
Kinda hope this helps :).
Elsewhere on the site
At a bar in Llanberis an old man chimed in And I thought he was out of his head Being a young man I just laughed it off When... Read more
Tonight's Friday Night Video features the Norwegian town of Rjukan, once believed to be the home of the world's tallest... Read more
F ounded in 1993, Mountain Hardwear are a pretty young mountaineering clothing and equipment manufacturer but are also one of... Read more
Perhaps the perfect Xmas gift for the climber in your life... Wild Country's Crack School has two of the worlds best crack... Read more