| Finger strength exercises are an important element | | | | exercise as a static grip or you can walk with the |
| of rock climbing training. Traditionally, climbers use | | | | weights similar to the Farmers Walk exercise. To |
| hang board or fingerboard workouts to develop | | | | increase the strength building benefits you can also |
| finger strength and endurance, but injuries are | | | | lift the weight up and down as you grip the blocks. |
| common with these training tools if they are misused. | | | | Be certain to let your fingers relax between reps. |
| Plus, many climbers also want exercises and | | | | Produce Bands |
| workouts that they can do to improve finger | | | | Although not a finger strength exercise that uses |
| strength by using other types of equipment. Weights | | | | weights, this little exercise is a quick and easy one to |
| that most climbers already have to use in their other | | | | perform anytime you want to give your fingers a |
| workouts can also be used in a few ways to build | | | | little extra workout. All you need is a heavy elastic |
| finger strength. Here are a few examples: | | | | band like the ones found around produce like broccoli |
| The Farmers Walk | | | | or asparagus. Place the band around your fingers and |
| This exercise is named for its similarity to a farmer | | | | thumb and then work to slowly open and close your |
| carrying two heavy buckets in each hand, similar to | | | | hands. Many climbers compare this exercise to a |
| how they would carry buckets of milk or slop on the | | | | common one called sand resistance where you place |
| farm. As a finger strength exercise, all you do is hold | | | | your hand into a bucket of sand and spread your |
| a heavy dumbbell in each hand. Walk with your arms | | | | fingers out creating resistance against the sand. The |
| at your sides carrying the dumbbells for about 100 | | | | rubber band applies that same basic principle and is a |
| feet. Then set the weights down and allow your grip | | | | super quick finger strength exercise. |
| to rest for a few seconds. Repeat this exercise as | | | | Finger Weights |
| many times as you comfortably can, starting low and | | | | Finger weights are small weights that actually slip |
| working up to a greater number. | | | | over your fingers and improve finger strength as you |
| Pinch Grip | | | | bend the finger. Traditionally used by musicians like |
| It is also important for rock climbers to have a | | | | piano and guitar players, finger weights help to |
| strong pinch grip. Doing simple pinch grip exercises will | | | | increase finger strength, dexterity and endurance. A |
| help increase overall finger strength. A simple device | | | | good way for climbers to use finger weight is to slip |
| can be constructed at home using weights that are | | | | them on so they are just supported by the tips of |
| probably already a part of your workout routine. For | | | | the fingers. Then all you do is curl the weight into |
| this exercise, a 4"x4" wood block is used. An eye | | | | your hand and hold for three to five seconds and |
| bolt or hook is secured to the wood block and then | | | | release. These weights can increase finger strength |
| weights are hung from the block. Attach a weight | | | | simply by being worn while you go about everyday |
| that you can hold by gripping the wood block in your | | | | activities as well, but doing these curls isolates the |
| fingers for 15-60 seconds at a time. You can do this | | | | extensor and flexor muscles of the hands. |