How to improve grip strength for climbing reddit beginners. The strength will come.
How to improve grip strength for climbing reddit beginners. It covers three main types of grip strength: crush, pinch, and flexion. edit: I just wanted to point out that in trying to make the point that isometric training is generally preferable for climbing I implied that it doesn't train your muscles. I also handle steel wire rope for work, and do a lot of grippy stuff so Im sure that helps. You really don't want a finger injury in your first few months of climbing. Biggest piece of advice is to work on pull-ups and grip strength/endurance. Jun 18, 2025 · Step by step to better grip strength: discover effective exercises, training methods and recovery tips to improve your climbing performance in the long term - even without a climbing gym! I think the "just climb" sentiment is often directed at beginners who want to jump right into supplementing training before their fingers are actually ready for it. Dedicated to increasing all our knowledge about how to better improve at our sport. Dec 18, 2020 · Grip strength is one of the most critical aspects that differentiates a mediocre climber from an experienced one. Read this article to explore the science and practice of grip strength training and forearm muscle development for both strength and aesthetics. Grip strength can be the limiting factor in performance for many different strength athletes. They'll shut you down at first but with enough practice they won't be a problem for long. However, you might find it to be more effective to train your forearms using other methods such as fatgripz, hand grippers, and activites such as rock climbing. the grip strength thing is connected to your forearms strength (both aren't seperable). Without proper hand strength, the hand and fingers tend to open up and fail. Jan 26, 2024 · Read our No-Hang routine review. If there's a climbing gym near you, climbing will improve your grip strength real fast. Hangboarding’s transfer from off-the-wall training to on-the-wall performance is almost instantaneous, especially considering that improvements in finger strength will increase both maximum boulder and sport Nov 21, 2022 · These three core hangboarding exercises work strength, endurance, and injury prevention. If you live somewhere rural and you want to do something that's great for grip strength (and grip endurance) and also excellent for cardio then consider mountain biking. Aug 14, 2021 · Focused bouldering to increase your grip strength. How to increase Grip Strength: if you are looking to increase wrist and grip strength there are a number of ways to go about it. Jan 26, 2024 · The importance of finger strength for climbers It’s obvious that our fingers play a crucial role in climbing, right? Have you ever come across a photo of someone clinging to a hold using only the tips of their fingers? Believe it or not, it happens! Finger strength is crucial in climbing, especially if you aim to climb hard. as well as the beginner's program in the FAQ, which will help you build overall grip strength and forearm size, you can get rock climbing-specific grip training tools, like rock boards and rings (example posted in link below). A few months ago, I started focusing on my grip strength very consistently in preparation for my first Spartan race. Jun 18, 2025 · Step by step to better grip strength: discover effective exercises, training methods and recovery tips to improve your climbing performance in the long term - even without a climbing gym! Feb 27, 2023 · I think the "just climb" sentiment is often directed at beginners who want to jump right into supplementing training before their fingers are actually ready for it. As to whether the gripper exercisers increase your grip strength, I think it depends on specificity, if you need a specific type of grip strength you would be better off with an exercise that matches the specific demands of your sport or job. May 23, 2024 · Hangboarding is not just a tool for increasing your finger strength, it’s a pathway to taking your climbing to the next level. By focusing on grip strength, you can enhance your overall performance in BJJ and achieve greater success on the mat. If you’ve been tuning in for our other articles about how to improve grip strength by adding stretching and warm-ups to your climbing and training sessions as well as grip strength exercises that you can do at home or in the weight room, you might have been feeling like you’d be spending more time training and warming up for climbing than Aug 14, 2021 · Train to climb harder by increasing your grip strength with these exercises that will take your climbing to the next level. Mar 25, 2022 · In climbing, gravity provides a training resistance that’s limited to your weight. You just can't hit the same amount of weight with a crush that you can hit with a static hold. Any grip-strength trainer, a malleable stress ball, or putty is a good way to start warming up your fingers. you stop climbing set boulders and, instead of starting to fingerboard, begin slowly increasing your load on a spray wall or systems boards. This simple advice gives you 8 easy pointers on how to improve your climbing as a beginner or intermediate climber. Dec 6, 2021 · They’re convenient, portable, and, most importantly, extremely effective. There’s a lot of technique in sloper climbing, but those same positions are often murder on your shoulders, so it helps to have good movement/mobility and strength in very wide positions. The more knowledge and experience you have, the more you can adjust your training to your needs and the better your transfer. Jul 16, 2022 · Grip strength is a core element of climbing. Plate Pinches Plate pinches are a great way to improve your grip strength. To increase grip strength you need at least a gripper for training 6+ reps and a challenge you cannot or barely close, most recommend a light one for warmups. I bought mine from a rock climbing for 5 bucks. Also, it allows newer climbers to improve their finger strength faster while still primarily Jul 8, 2024 · Grip strength for climbing is one of the most important skills we should develop, as bouldering depends greatly on it. Start with hands directly above the shoulders (fig. How to train grip strength Of all the physical components that contribute to your climbing ability, none is more important than grip strength. Mar 26, 2025 · If you’re hangboarding at home and can’t climb to warm up, improvise. I'm kind of a fat guy, but I've been climbing for a few years and someone, who only did grip strength exercises (think grip trainers) thought his hands were stronger than mine and challenged me by pinching a 45 plate in each hand. 62x BW 1rm chinup and working on OAC) ? Reddit's rock climbing training community. This post should have been in r/fitness or r/bodybuilding Reply reply FerociousSalmon • Practice gripping the holds as lightly as you need to to stay on the wall when you are climbing your normal routes. - Even if your grip strength is absolutely terrible, static hangs aren't the ideal exercise right now (until you're really working on problems at the gym that require grip strength, avoid hang boards all together). Climbing only vertical and overhangs gives you the impression that grip strength/endurance and upper body strength is paramount in climbing - it isn't (at least for non-elite climbers. We would like to show you a description here but the site won’t allow us. Similar is with other calisthenics exercises that include hanging part. For beginners (a phase which lasts a lot longer than most people think - expect a few years), increasing strength is not the most efficient way to improve climbing performance. The flipside of "just climbing" is to "vary your training", which exposes you to different movements (climbing) or methods (training). But what grip strength exercises are best for your goals and routine? Read on. I personally rock Long story short, grip strength will not come quickly, it's built over time, and even further climbing grip strength specifically is all over the place, the best way to train it is on the wall. For beginners and those in their second season, bouldering is a great way to build grip strength. Developing a higher level of climbing strength and power requires that you increase gravity’s apparent pull. The feeling of having conquered a milestone is very satisfying and motivating. This set is the Best Hand Grip Strength Trainer in 2024, offering varying resistance levels to target multiple muscle groups in your hands and forearms. Let’s get started! Apr 23, 2013 · Your grip strength is determined by forearm strength and the tendons in your fingers, hands and wrists. Beginners will definitely benefit from the extra gains, just be careful to give your connective tissues plenty of time to adjust. Jun 6, 2025 · Boost grip strength with the best workouts for lifters and climbers. Because sloper strength is so complex- compared to crimp strength at least- I personally just like climbing a lot of sloper climbs to improve. Here’s what I currently do: Oct 26, 2021 · Finger strength is the leading physical component of climbing performance, and hangboarding is the best ways to improve that strength. The guy that runs my climbing gym was giving me some pointers and we got talking about this. Mixed grip neutralizes rotation for the most part, which requires less gripping power as a result. e. One of the challenges that many new climbers face is lacking grip strength to sustain climbing holds. The techniques I’ve laid out in this article have been developed to progress your strength and grip endurance to minimize the risk of injury to the connective tissue. Useful in sports like climbing and martial arts, grip training will carry over to many aspects of every day life. Forearm strength is a key part in several body weight exercises so it really depends on your goals. 8s because some of the grips feel too flat for me. Gonna make a table of contents so we don't have to scroll through this whole page. Reddit's rock climbing training community. Jun 27, 2022 · Climbing requires good cardio, strength, and endurance. Some of them are more advanced, but I am sure that you will find suitable exercises for you. Here’s how you improve it. 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 May 17, 2025 · Ready for advanced grip strength training? Discover specialized techniques, tips, and exercises to develop a truly powerful grip. While some routes offer generous, open-handed holds, others feature /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. Climbing is a mental and technical skill sport that requires regular practice and devotion, and paying attention to your finger strength is crucial if you want to climb safely. Combining a finger program with mental conditioning and movement training can further optimize per Glossary • 1RM (1-Rep Max): The maximal weight you can lift for a single repetition with correct technique. Also notice how the excersises work the antagonistic (opposing) muscles in your hands and forearms, this helps to prevent repetitive strain injuries. Used to be completely obsessed with climbing before i found bjj and my grips are definitely a strong point for me currently. 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 videos/articles, etc. Jun 21, 2024 · 25 Best Exercises To Improve Grip Strength 1. Jun 27, 2025 · This guide provides a range of creative and effective methods for cultivating grip strength without the need for specific equipment. Utilize grip strength tools like grip trainers or tennis balls for specific conditioning. In this video we cover 5 ways to maximise your grip without hangboarding or increasing finger strength. Before starting your workout, do a few 10-15-second hangs and pull-ups on the largest holds your Jun 18, 2025 · Is your grip holding back your gains? Take hold of your training with the ten best grip and forearm exercises for strength and growth. Dec 23, 2024 · To improve your grip for rock climbing, you need to train in progressively more challenging ways while doing your best to avoid injuries. You'd be surprised how strong your hands get from climbing. Finger strength in climbing is often less about grip strength and more about how much force your pulleys and tendons can handle. My finger/grip strength is just not good, and I don’t know how to improve it! I can’t even send some basic 5. How to improve grip strength? Well, here is the list of exercises that you can practice. for enduring multiple sets of 10RM instead of 1RM) is counter-productive People often say to keep climbing, but if you really want to improve you need to really focus on technique and on climbing better. Just pull hard on edges and gain some strength and comfort before tackling a more demanding program. Routines Basic Routine Mass Building Increase Deadlift Grip Bodyweight and Calisthenics Rock Climbing (Hangboard) Grappling Martial Arts Grippers Arm Wrestling Cheap and Free Grip Training I just want something to do at my desk - (this post is in the other thread) Other Wiki Topics How to get started Grip on a /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. Sorta, but the point of this subreddit is to increase grip strength, something that wearing gloves is almost diametrically opposed to. You must maintain a tight grip on the holds, as you hang or are inverted. Dead Hangs 4. Grip strength helps feel safe and go longer, biceps strength at full extension helps on overhangs, but core strength (being able to keep tension throughout your body as you climb) constantly comes up as the #1 thing you will always use. Adding this routine on top of your existing climbing is a reasonable increase in training volume, as opposed to a huge jump that'll lead to injury. We’ll also review the six best grip strengtheners for climbing on the market. While a few weeks is not long enough to guage it's usefulness personally, I've noticed some more confidence in grip strength. Hello all! I am very new to climbing and I don’t think that I am terrible at it as a beginner, but I find my biggest struggle is gripping the flatter holds. Sep 11, 2023 · To improve your grip strength for BJJ, you can incorporate the exercises and BJJ grip trainers into your training routine. When you are a complete beginner, not training in a gym and not doing grip strength at all, nearly everything you do will increase your grip strength, even opening grandma's jars. Motocross is also pretty great but obviously not something that's cheap and easy to get into or practice. Hozzen Grip Strength Trainer, 6 Pack Grip Strength Trainer Set The Hozzen Grip Strength Trainer Set is a comprehensive 6-pack designed to improve hand and forearm strength. Here's how to get started. Apr 23, 2013 · Your grip strength is determined by forearm strength and the tendons in your fingers, hands and wrists. These training exercises for rock climbing and bouldering will help you build strength and improve balance. Grappling in Brazilian Jiu Jitsu or BJJ requires you to have a strong grip. Not a very exciting answer, I know, but just be patient. Sep 28, 2024 · 1. Experts explain how to build your grip strength. Be VERY careful not to overtrain though, especially with grip strength. the fast hand-over-hand sled pulls are the best to progress. Sep 23, 2022 · The Importance of Lock-Off Strength Why improve lock-off strength? The ability to hold a lock-off allows for a slower pull toward and grasp of your target grip. Wrist Extension Stretch Climbing for 2 months? The best way to increase your finger strength right now is to just climb climb climb. This works both in bouldering and sport climbing and is especially useful for Here at Velocity Climbing Miami, we believe the best path to powerful grips for beginners lies in three critical things: mastering technique, climbing on the wall to get stronger and embracing the magic of rest and recovery. It’s also not a bad idea to do a short jog or some push-ups and core exercises to get the blood flowing first. ) Skills/efficiency is #1, which 99. 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 May 18, 2022 · The Climbing Bible begins with a primer on technique, with emphasis on footwork, grip positions, balance, direction of force and dynamics. Apr 17, 2024 · Read on for the best grip-strength exercises you can practice to improve your overall grip strength and hand health. Feb 25, 2025 · Boost your climbing performance! Learn how to improve grip strength for rock climbing with the best exercises, tips, and training techniques. They can be adapted for any level of climber. Is there any effective way I can improve my grip strength at home? Hypertrophy mesocycles exist to increase muscle cross-sectional area because strength is ultimately the skill of recruiting our existing muscle CSA to lift near our 1RM; allowing grip to be the limiting factor because it's being trained non-specifically (i. However, ring work in addition to training open hand on a hang board can do the same thing if you don't have access to a gym that sets slopers well. Aug 25, 2021 · 3. Superior grip strength means controlling your opponent and controlling the match. In general, the take-home is not to view form as a binary thing, as in good or bad. Dec 13, 2022 · Pinch Training 101 – Get Stronger This Winter Pinches are an underrated grip type that could push your level. These adapters can turn any exercise into a grip exercise. /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. Maybe that crossfit rope stuff? My forearms get tired quickly, my grip strength obviously needs to improve, and my strength isn’t at the point I can do a muscle up. Open a door , stand in front of the latch side , approx 50cm (or more if you feel comfortable) bend your legs and pinch 🤏 grip the door. Climbing Climbing is a great way to strengthen your grip. Practicing that and climbing is obviously the best way to get better at it but for time away from rock climbing and in the gym I built a little routine to train mostly grip strength but also some explosive strength too, please give me some advice on it. Grip strength is something that will come with time. Nov 10, 2022 · Hangboarding is undoubtedly one of the most sport-specific strength exercises that you can do for climbing, aside from climbing itself. Your grip strength is determined by forearm strength and the tendons in your fingers, hands and wrists. . My grip strength skyrocketed when I started using overhand grip exclusively for deadlifts. You want to spend every ounce of your training capacity climbing, which will improve your grip strength, but also your movement vocabulary and general technique. I find that crimp strength is by far my weakness, pinches, slopers, and pockets I'm much better at. on rings. Jan 25, 2022 · Download the app. This complete eight-phase training series will coach you through specific workouts based on periodization, a proven approach to training that results in peak climbing performance on the rock and in the gym. Apply them every time you climb. Grippers are not the best way to directly increase grip strength for the deadlift. Farmer’s Walk 3. A Simple Strategy For Doing More Pull Ups Pull-up form Coaches will debate endlessly the importance of form in training. Also just squeezing a stress ball while you're relaxing helps a bit too. Feb 24, 2023 · Finger strength, though critical to climbing performance, is just one component to climbing hard. maybe Deadlifting double overhand grip, using battle ropes, and rock climbing are pretty good at doing that. Sep 27, 2024 · Of course, for climbing an overhand grip is more relevant and thus, you should prioritize the pull-up when you train. In this article, we’re going to explain everything you need to know about building grip strength for climbing. This will help to improve grip strength. 5% of the time means using your feet and whole body as much as possible to minimize the effort from your hands/forearms/arms. Learn how to increase your strength for next rock season Photo by: Dimitris Tosidis Personally rock climbing (indoor belay/bouldering) helped me tremendously with my grip strength and it's a good fun activity to partake in. The best time to start climbing with more awareness is at the start, and the best instruction manual is the Rock Climbers Training Manual. For each exercise, I’ve hit a plateau and I’m having trouble improving. Discover our selection of the 5 best grip strengtheners for climbing. Fingertip Push Up 5. Dec 22, 2021 · Pull-ups train lockoff strength and endurance for beginners and advanced climbers alike. And yes there's scientific proof, but I'm too lazy to look it up I recently started finger rolls as a rehab exercise and specifically started more isolated forearm exercises like wrist curls in order to address some weakness in open hand strength on slopers and compression climbing. g. What exercises worked best for you guys in developing a killer grip along with overall hand strength? I want to develop that touch of God!! If you could only do one exercise for grip, fat bar work will give the best bang for the buck. 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 Jun 30, 2025 · Incorporating grip strength into a training program depends on your level and training goals. Incorporate various grip types, such as open hand, crimp, and pinch, to target different muscles. Crush grip measures how hard you can crush an object between your palms and fingers when doing things like squeezing ketchup or swinging a ba. Just wondering if what im doing is good, or if there are improvements to be made. The strength will come. 2) to work the lats, shoulders, back, and biceps. Jul 24, 2024 · A weak grip can limit your ability to lift heavy weights and more. Climbing grips like crimps, pinches, pockets, friction holds and open-hand grips require vice like strength to be sustained through a move. Jun 27, 2023 · Whether your goal is to gain more muscle and overall strength, take on more challenging climbs, or prevent a muscle injury, enhancing your grip strength is the best way to accomplish your rock climbing and bouldering goals. Jul 9, 2025 · In this article, we’ll explore practical tips and effective training methods to help you develop superior grip strength tailored specifically for rock climbing. Read more! Nov 21, 2022 · Duh! Beginner and intermediate climbers can often increase their strength-to-weight ratio fastest by improving body composition (reducing unwanted muscle and excessive fat, within reason) and by improving quality of movement (apparent strength gains via increased climbing efficiency). 4. I take frequent breaks and warm up to help with the forearm fatigue and I have been focusing on dips and pull ups at home. Exercises For Grip Strength On a lot of the posts, I notice people are trying to improve their grip strength. I've read from several sources that specifically training to improve your grip strength isn't as efficient as training by climbing, so my advice would be to focus on routes that have a prolific amount of small crimps and other holds you struggle with. Found out today my grip strength is extremely weak, should i look into this further? So today i had one of those pre-employment medicals, part of it was the physio testing various things, range of movement etc. The journey of building finger strength may be gradual, but the sense of accomplishment you’ll feel when you see your progress is unparalleled. For me that was all it took. During the weekdays I have access to a gym but I dedicate that time for working other muscles, I only workout my grip strength indirectly with pull ups. Mar 10, 2023 · Alternatively, you could begin a dedicated strength phase in which the climbing becomes the training intervention—i. However the difference isn't that big and taping is still worth it if it helps to prevent injuries. Improve your climbing abilities, finger health and develop a stronger grip with this innovative approach. Use them as a secondary/assistance exercise. Yep, double overhand builds more grip strength because you have to have a stronger grip to avoid the bar rotating when you are pulling it up. Works a treat. I'll second the climbing as a great way to build grip strength. Welcome to Climbing’s yearlong Training Bible. Here are some of the best workouts for climbers and boulderers. More advanced moves typically require insane grip strength so its definitely a good idea to train your forearms. What is an efficient way to train finger strength for a climbing beginner who has a decent amount of pulling strength from Callisthenics (1. Climb outside a lot and you're guaranteed to improve almost all aspects of your climbing, even pure finger strength (depending on what type of climbing you're doing). Also, look into getting some plain old chalk. 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 /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip. I’m all on board the strength train when it comes to slopers: four and three fingers open hand, plus wrist, shoulder, chest, and upper back/lat strength. This saves on that precious arm strength and keeps weight over those legs. They will help indirectly by helping you build mass that you can train up with static holds, but that takes a while. 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 Reddit's rock climbing training community. If you can't get to the climbing wall/crag often enough, you could do some hangboarding, but only if access to climbing is what limits the amount of training you can do. Have a look, some sell fixed or configurable sets from one brand (Heavy Grips, GHP, Ironmind). My routine for improving my grip strength, which was absolutely limiting my DL, was to do 3 x 30 second holds at about 50% 1RM every non workout day (3 per week at the time) for about two months. Dec 6, 2024 · Grip strength is a measure of how tightly you can hold onto an object in your hand and how long you can firmly grasp it. Eventually over time the tendon strength will build to a level where it’s safe to use hang boards to improve finger strength. Does it look good? Any possible improvements? Jun 18, 2025 · Step by step to better grip strength: discover effective exercises, training methods and recovery tips to improve your climbing performance in the long term - even without a climbing gym! I can only climb during the weekend and I feel like my grip is holding me back, it's always the first muscle to give in. 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. Plate Pinch 2. start with an empty sled or low weight and look for a stable stance and speedy execution. Jan 1, 2025 · To increase grip strength for rock climbing, focus on exercises like hangboard training and wrist curls. When you are climbing, your grip is constantly being challenged. Get your first pull-up, carry more things, and keep your hands healthy and happy! Reddit's rock climbing training community. Apr 25, 2023 · 10 Scientifically Supported Climbing Workouts to Increase Strength and Power Alongside a group of climbing-oriented phsyio students, "The Climbing Doctor" lays out how you can become your most powerful self. The fundamentals of developing grip strength for rock climbers involve: first Oct 18, 2024 · Learn why strength training is great for climbers, with a complete 14-week training program to improve your climbing performance. That is why is so important to pay more attention to grip strength. Staying consistent and patient is key, as you allow your fingers to adapt to the new challenges you’ll face during Useful in sports like climbing and martial arts, grip training will carry over to many aspects of every day life. This is why training to strengthen your fingers is crucial if you want to take your climbing skills to Taping definitely does not increase grip strength. There's nothing wrong with training pull ups, but technique is the most important thing to learn in the beginning. The opposite is the case because you loose a little bit of mobility in your fingers. Your fingers are all tendons and it takes a long time to build tendon strength, so the advice I got was to keep climbing but once they hurt, stop climbing crimpy routes for the day. Now start leaning back and try to file you weight . exercising and practising becomes more enjoyable. you can use these not only to improve your grip strength and endurance but also to work on technical gripping skills With sports like climbing, there are routes for beginners, and then you move up to more challenging climbs. You could also practice hanging from a bar for time while alternating between overhand (pullup) and underhand (chinup) grips Improving grip strength Hi, I'm looking to improve my grip strength as I'm getting into climbing and also aside from that having strong grip feels like a cheat code for a lot of pulling movements. You can create this with hypergravity training by adding weight to your body as you engage in a climbing-specific exercise. I think one video suggested pretending the handholds are light bulbs so you will intuitively grip them with as little force as possible. To help improve my weaknesses, I've started training on crimps; climbing long, crimpy routes, or doing crimp ladders. Learn how to train crush, support, pinch, and wrist strength with proven exercises, recovery tips, and supplements. Other than that I just suggest to continue showing up and try to hold onto grips where you can i suggest learning the false grip, e. Of course holding a tough crimp requires a lot of forearm activation but more likely you are more limited by what your fingers can support. Our favorite is Mar 1, 2022 · Hangboard training is one of the most time-efficient ways to improve finger strength. Feb 10, 2025 · This ultimate guide will help you develop better grip strength quickly. However, there are great forearm exercise that you can do that are low impact and great for endurance training. It utilizes all: fingers, thumb, and even some wrist strength. Unlike an axle bar, it can even be used with dumbbells. YBells are fantastic for strength training and phenomenal as grip training equipment for rock climbing. It mimics using a fat bar/axle while being cheaper and portable. Then comes a strength and power section—on-the-wall exercises, finger strength and fingerboarding, arm workouts and more. yzmhndbltwvmmgrwdounyebfsgubhrhkfflwmrpispemdwwn
