Reddit Climbing Wrist Curls But ymmv, and it may be something different for you, Wrist curls, both ways Forearm stretches, like a lot of it Squeeze balls Finger extensor exercise with a rubber band I'm 3 weeks in and I'm easing back into climbing with very little pain, I In my experience the rice bucket is good in general, but is not a magic bullet to help wrist issues, Since you need to be able to keep your hand in a certain position for certain slopers, the curls are a must, 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, If you make a fist you will notice your wrist extends, So, with the new picture in mind, Sep 15, 2023 · 7 exercises to help weak wrists and improve wrist stability when climbing, /r/GripTraining is a resource for anyone wanting stronger hands, bigger forearms, or to compete in the sport of grip, Things that have had noticeable impacts on wrist injuries getting better: -Actually resting it (several days, sometimes a full week or more, off of climbing, Wrist curls are by no means a super bulking exercise, The motions are more functional, Sledgehammer levering works well for collar chokes, and other sideways movements, Reverse wrist curls (with dumbbell and flex bar) and rotations (with a dumbbell weighted only on one end) helped me the most, Exercises like reverse wrist curls, reverse curls, farmer's walks, wrist roller exercises, and dead hangs all offer effective alternatives for balanced forearm development and grip strength, Reduce intensity, stop doing your one arm pullup progression, strengthen support muscles to take strain off elbow (wrist curls, band exercises for shoulders) Reply reply Eccentric wrist curls (for elbow rehab/care) mixing in with a routine of other wrist curls? I've been suffering from the notorious inner elbow pain, kicks off when I'm on the upper part of a pull up (angle less than 90 degrees) or trying to do a similar sort of lock off while climbing with anything around 90 degree or less, Dedicated to increasing all our knowledge about how to better improve at our sport, Personally all I do are wrist curls with a bar and a dumbbell hooked on with a piece of rope, I was recently diagnosed with a TFCC injury, There's also a lot of great Reverse Wrist Curl – This exercise is mandatory for all climbers, in order to maintain forearm muscle balance and prevent injury, While a few weeks is not long enough to guage it's usefulness personally, I've noticed some more confidence in grip strength, 3M subscribers in the climbing community, They've never bothered me before, I treated it myself by stretching my wrists throughout the day (using the GMB wrist prep routine), and also doing wrist curls/reverse wrist curls/etc, They help a lot with the pain, and increase your grip strength as well, Oct 4, 2022 · I confess: I used to resent slopers, Using a 5 to 20-pound dumbbell (start light), perform these wrist curls palm-down and with your forearm resting on your knee, a bench, or table, For about the first 6 months of climbing I had pretty bad medial epicondylitis (golfer's) elbow, 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 i had tfcc injuries in both wrists that are thankfully pretty much gone now! highly recommend the wrist widget, and doing lightweight wrist curls and extensions/reverse wrist curls, While the actual exercise does not directly translate to climbing the theory is if you have larger forearms you can teach those muscle to increase your finger strength either through hang boarding or targeted high intensity bouldering, Plate wrist curls would have waaay better carryover to crushing/grip strength exercises than wrist curls would, while the plate wrist curls would have carryover to regular wrist curls and anything else dependent on the wrist flexor muscles! So I've decided to experiment with some forearm exercises in the hopes of hypertrophy, Useful in sports like climbing and martial arts, grip training will carry over to many aspects of every day life, I've been doing reverse wrist curls, wrist hammer curls, and mobility stretching, as well as some forearm deep tissue massage, but the pain keeps coming back after every outdoor sesh just as intense as the last, The muscles of wrist flexion will make the wrist stronger in that direction, I'm not trying to humble brag, but I couldn't tell Eccentric only wrist curls and/or wrist pronations are the go-to rehab exercise, Could this be related to the wrist curls? EDIT: wow, Anecdotal, but: I weight trained for years before climbing (lots of wrist curls as well because I had little baby wrists naturally), Pronation/supination curls, wrist wrench, radial and ulnar deviation with a hammer, etc, Physio said, stop climbing for a bit, work on flexibility, then strengthen, and finally ease back into climbing, xrmkz igtxbh ljzx dmrwg juel gjevuyo mjcmjkp iynyxs ykhjadth fxmzxpa