Grip Strength: Bouldering and Parkour Training





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Published on Feb 26, 2012

From the author of http://www.MadSkillsBook.com. See http://www.StrengthMob.com for twice weekly garage workouts and other circuit training ideas. In this video, Ben Musholt shows three different ways to build grip strength for hanging activities such as bouldering or parkour. The first exercise is a simple wrist curl, using a dumbbell. The second exercise is weight plate finger curl. And the last exercise, is a series of hangs and pull-ups performed on Metolius Rock Rings.

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Comments • 8

yomama 23444
so i was woundering what dum bell should i use ? (im 13 and i realy like parkour and im trying to get a good grip on climbing things )
yomama 23444
OK thanks man :)
Anotnio Gonzalez-Santiago
Go from a low weight, I'd say 6 kg and work your way up untill you can't perform the excercise. Two things to keep in mind though, first of all you're young so be very mindfull of using weights that are too heavy and secondly, warm your wrists up very very well because that's how you'll prevent injury, not only when doing strength training but also when you're outside doing parkour. Last thing, when I started getting interested in these things 5 years ago I was about your age and I got so frustrated because I couldn't do as many pushups as the dudes in the tutorials etc. my strength wasw of course no match for adults but keep in mind that every year you'll be getting stronger and things will come naturaly, especially if you're always training. Have fun man :) think less, move more
Mikey Merritt
You forgot to mention the opposing muscle, the extensor which if not worked as much as flexors could cause muscle imbalances. (Not tryin to seem like a douche, though! Just sayin!)
That depends on where the weight is sitting on the fingers. If the last phalanx of the finger is hyperextended i.e. in a crimp grip, then you are correct. If the bar or weight is in contact with the first phalanx at the end of the contraction, then it isn't a problem because the bar or weight is supporting the A2 pulley. An open hand grip position should be assumed at the beginning of the lift and the concentric phase should conclude with the weight in direct contact with the first phalanx
I'm not sure whether it's true or not but as for exercise number 2 I've heard dynamic finger exercises can damage the pulleys keeping the tendons in place.
Ha Sayf
Nice tips, I like the weight plate training ! :) 
Ben Musholt
Nice - glad you liked it! 
Ben Musholt
They're great. Do you also have a project/warrior board? How do you define a side grip?
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