Rock Climbing Forearms Reddit. Jan 12, 2022 · A former climbing coach shares his 15 favorite cl
Jan 12, 2022 · A former climbing coach shares his 15 favorite climbing stretches (with videos!) to help you improve your mobility and flexibility. If you can perform this without pain, gradually squeeze tighter. Every crimp, pinch, jam, and slap employs these muscles, so they are susceptible to overuse injuries like chronic deep muscle soreness, elbow tendonitis, and compartment syndrome. While it does take a bit of training and education to understand the best way to pursue the activity and be able to progress over time, almost anyone can do it. Apr 18, 2025 · Cease climbing if you experience pain while climbing and immediately return to step 2. com Buy Hangs Board Wrist and Forearm Strengthener Indoor Rock Climbing Fingerboard Equipment Easy to Use at Walmart. Dec 9, 2017 · If you climb regularly—and even more so if you hangboard and/or campus train—then it's essential that you also train the muscles of the lateral forearm. When you climb the fact is I think pretty much everyone stresses their forearms more than they would for standard training because climbing is fun. Here’s a video about how they are done. If it really bothers you, maybe give rock climbing a try? Climbing is very stressful on the hands, wrists, forearms and they need the break. The blurb Oct 4, 2022 · Next, a majority of the muscles in our forearms cross over the carpals via tendons and attach to the metacarpals, serving as the primary movers and dynamic stabilizers of the wrist. Many climbers do not train the antagonists, and the long-term result is often pain and, in some cases, lateral tendinosis. Buy Hangs Board Wrist and Forearm Strengthener Indoor Rock Climbing Fingerboard Hand Strengthener Equipment Easy to Use at Walmart. Jul 21, 2025 · Building rock climbing forearm strength is a journey that requires dedication, consistency, and smart training. I can't rock climb since there are no gyms in my area. Often on the next day after climbing session I don't really feel that my forearms are sore. com Sep 28, 2024 · After work, I liked to calm down with a turn on the stair climber or stationary bike or a bout on the rock climbing wall. Incorporating a variety of grips—such as pinch and crimp—will boost your grip endurance. Finger tendons are sore, fingers are stiffy, skin feels thin, and there's a bit of general fatigue. Coach Eric Hörst demonstrates the best way to train the important, but often overlooked, extensor muscles of the forearm--important for stabilizing the wrist in order to maximize crimp and pinch Apr 25, 2019 · Improve performance and reduce the risk of injury by training the muscles that oppose typical climbing muscle. Now that I've been climbing a while, my forearms are almost never sore, but I've learned new techniques that pull in more back and core muscles, and those hurt like a bitch. Oct 19, 2011 · Three at-home treatment devices tested - Although climbing is a full-body exercise, nothing gets more of a workout than your forearm extensors and flexors—the muscles on the inside and outside of the forearm. Amazon. 1. I can only stay at the gym for about an hour until my forearms work work anymore. Jul 25, 2019 · I've recently got into rock climbing (bouldering specifically) but I find my main limitation is my forearm strength. i was wondering if anyone has a weight training routine that works the muscles that don't get as big from climbing, for a more balanced physique. 1 These muscles allow for wrist flexion, extension, radial deviation, ulnar deviation, and can assist in forearm pronation and supination. Keep climbing until failure, when your hands can't hold on and your forearms are too pumped to pull. Moved Permanently The document has moved here. Reddit's rock climbing training community. . I was a gymnast and still dick around so my legs and upper arms tend to be fine when climbing but I find myself restricted by the endurance of my forearms. As a result of this constriction, you’re muscles are no longer irrigated accordingly, and swelling starts to occur. Your fingers move by the pull of forearm muscles on the tendons in your fingers. Learn more! Aug 3, 2016 · On the hardest parts of some climbing routes, his fingers will have no more contact with the rock than most people have with the touchscreens of their phones, while his toes press down on edges as thin as sticks of gum. Is there any research if such type of training translates to improved grip or fingers strength? Have any of you found this exercises You may not feel it when you climb but a day or two later, your forearms may feel tight and achy, especially when you bend your wrist back! If you didn’t know, that’s because the muscles responsible for bending the fingers, and allowing you to hold on, start at the elbow, run down the forearm and finish in your fingers. One of my goals is to build size in my forearms. Dedicated to increasing all our knowledge about how to better improve at our sport. I think it's silly to dispute that some kind of forearm hypertrophy training is optimal, though not necessarily rolls (perhaps no-hangs, or perhaps some version of this done on a climbing wall): greater cross-sectional muscle area implies greater potential force production, and isometrics alone are not ideal for developing muscle mass. I go climbing after work, so I don't eat anything throughout the day except for lunch, naturally. Probably not the answer you’re looking for but rock climbing will blow up your forearms. Your forearms are sore because when you do another exercise like a bench press you do your 3-5 hard sets or whatever it is and your're done. Oct 15, 2023 · Do you have sore forearms after climbing? The pump of rock climber forearms refers to a phenomenon when your muscles basically contract really hard and restrict blood flow. One, Two, Three. It emphasizes on physical and mental challenges, one that often tests climber's upper and lower body flexibility, strength, endurance, agility, and Buy Hand Grip Strengthener, Forearm, Fingers Exerciser - Silicone Rings for Muscle Training, Sports, Rock Climbing, Fitness on TikTok Shop. Broke my arm and had surgery. My two best friends did rock climbing for fun with the extra mindset that their forearms will get much stronger (correct). Been climbing for just over 2 years now, mainly just going really hard in the gym (usually at least 4 days per week, but just climbing whats fun and trying to push my grade - no regimented workouts or anything crazy) Ever since my first year and up until now, I've noticed my forearms are extremely tight. Jun 22, 2024 · Rock climbing is an excellent way to build forearm strength and muscle mass. Jun 27, 2023 · Grip and finger strength are necessary for rock climbing and bouldering, though for different reasons. Jul 7, 2014 · Find rock climbing routes, photos, and guides for every state, along with experiences and advice from fellow climbers. 4 days ago · Grip strength is the foundation of rock climbing performance. I’ve found that my biggest weakness right now is my forearm strength. Commit to long-term training of the forearm pronator and extensor muscles, and enjoy daily stretching and Armaid use for as long as you are an active climber. Unless you go really hard in the gym, with multiple different exercises for your forearms then it'll be hard to match what you'd get from rock climbing. After searching this subreddit, I can only find a few recommendations: rock climbing, masturbating (lol), and towel pullups. Reddit's rock climbing training community. Sep 3, 2025 · Grip strength: Holding your full or partial bodyweight builds serious forearm and hand strength which is correlated to longevity later in life. I am pretty new to climbing, and now I climb v4 in my gym, after nearly half a year of just climbing. I describe various ways to exercise your forearms in order improve your strength and endurance for rock climbing. Climbing is unusual in that it presents a local anaerobic endurance challenge, meaning that the centre of fatigue is in the small muscles of the forearm rather than being limited by the cardiovascular system as a whole. Has anyone trained wrist or forearm strength in particular and noticed useful carry over to improvements in climbing? Has anybody has success with… I'm interested in starting out rock climbing and I was wondering whether it makes any changes to wrist/lower forearm (i. Jan 8, 2022 · Follow along with this rock climbing forearms workout to improve your lower arm strength. There is some pec involvement in rock climbing, since occasionally you are pushing off of holds or climbing a chimney. From forearm endurance to wrist control, this guide breaks down how climbers can train smarter and climb stronger. Hello fitness, I bought a membership to a rock gym and have been rock climbing almost every day for the past month. I’ve been climbing for 6 months and climb about twice a week plus one gym session (strength training) per week. This is kind of a shitty answer, but I’m a girl with massive forearms and I do zero forearm work outside of rock climbing. keep climbing! and make sure that if your forearms are sore, give them a little rest before charging the gym again, and improve your technique to alleviate pump, eat right and watch your bf%/weight make sure your strength to weight ratio is in an ideal range. Beyond that, just climbing, focusing on getting up the walls and improving my technique. Three Feb 23, 2020 · We explore whether rock climbing can build muscle, which muscle groups are affected and how to avoid muscle imbalances. What do folks think of standard grip training equipment for getting bigger forearms? From the little climbing literature I've looked at, it seems bigger muscles are better. Jun 24, 2024 · Muscles that are frequently used while climbing and help to develop them are: Forearms and Grip Strength: Rock climbing includes grabbing various holds that require finger, grip, and forearm strength. Coach Eric Hörst demonstrates the best way to train the important, but often overlooked, extensor muscles of the forearm--important for stabilizing the wrist in order to maximize crimp and pinch Jul 5, 2024 · Conclusion Forearm pain after rock climbing is a common issue that can be managed with proper prevention and recovery strategies. You are tearing the muscles so that they grow bigger and stronger, so you'll need to be taking in calories. Are there any other exercises i can do that focuses on forearms? Reddit's rock climbing training community. That being said, when you are new to climbing, working hard tends to make your forearms really sore. Plus, learn the top 5 exercises and key training techniques. Price and other details may vary based on product size and color. Wrist Rollers for forearm strength? Are wrist rollers good for climbing? Also, is best to do a set rolling your forearms forward to lift the weight, then do another set rolling the forearms in reverse to lift the weight? I was on the tension board a few days ago and towards the end of my session I thought I had some pump in my right forearm (Palm side) but when pulling on for the last few problems I had a lot of pain and weakness when I used my middle finger in a pocket - pain was mainly around middle of my inner forearm. I would suggest taking extra time to warm up just your arms/hands when you get to the gym. Has anyone returned to climbing after an injury like this? I currently have screws in my forearm to hold the bones in place. Bruising on underside of forearm after rock climbing, what did I injure and how serious is this? I had a heavy training day in the gym rock climbing yesterday, and when I finished I noticed a bruise forming on the underside of my forearm 3 inches down from my wrist about the size of a half dollar. Mine went from meh to Paul Goldschmidt thanks to climbing. Jun 28, 2025 · To build forearm strength for rock climbing, focus on exercises like wrist rollers, fingerboard training, and farmers walks. Apr 16, 2018 · Indiana Hoosier and American record-breaking breaststroker Ian Finnerty did an AMA on reddit yesterday, saying he's used rock climbing as a way to strengthen his forearms for breaststroke. Master holds & crush plateaus. I am continuously stretching my forearms during a session to try to alleviate the tightness that extends from an inch or two below my wrist to about 2/3 up my forearm. Before climbing make sure you warm up your joints (fingers, wrists, elbows, shoulders) with movement, massage or tapping and gentle stretches. I get pooped out super quick. When you climb, you’re constantly gripping the holds with your hands, which forces your forearms to work hard. Don't forget to warm up properly and track your progress to stay motivated How forearm training improves our climbing? I'll start that by forearm training I don't mean any types of static hangs/holds but rather exercises like dumbbell (wrist) curls , reverse curls, wrist rotation etc. Unfortunately, the only advice I’ve found is that to build this, you have to continue climbing. Forearm strength Hi guys, I recently joined a rock-climbing gym and I do fairly well, but I want to progress and I am finding that my forearms are weak. There are plenty of apps, magazine articles and YouTube videos with recommended hangboard but I really liked Metolius’s training recommendations for beginner, intermediate or advanced training regimens. By understanding the causes of forearm pain, improving your climbing technique, and incorporating strength training and recovery practices, you can reduce the risk of injury and enjoy a pain-free climbing experience. The problem I have is that my forearms become fatigued very quickly, although I have been getting stronger and been able to finish harder problems, I want to be able to go every day and for longer. So, following that logic, would big forearms make one a stronger climber? I'm thinking of using grip training equipment which are basically clamps which you hold shut. I’ve noticed that my main limitation has been bicep soreness, both as it arises over the course of a session and how I still feel sore climbing two days or less after another climbing/gym session. Lunch is whatever the cafeteria has, which is usually some kind of meaty main dish and veggie sides. Jul 26, 2021 · Swelling may be harder to see in the forearm unless it is severe. If you can rock climb a few times a week consistently, then you may experience the following benef So how do you recover your forearms after bouldering? Forearm recovery after bouldering should include a focus on diet, an increase in water and electrolytes, forearm massage, stretching, rest, ice, compression, elevation, and possibly physiotherapy if the forearm pain seems to be more serious. By incorporating the exercises, techniques, and tips outlined in this guide, you can develop the forearm strength needed to tackle even the most challenging climbs. Test 2: Fist Test Simply open your hand fully, then flex to make a fist. Nov 22, 2021 · Why does my forearm hurt after rock climbing? In many cases medial tendinosis is a gradual-onset overuse injury due to climbing and training too often, too hard, and, most important, with too little rest. I can't climb for too long before I can legitimately feel my forearms give out. I wish to develop a better recovery for my forearm so that I can manage to climb more. But now after climbing about 4 months I've learned to rest so even though I just got back from climbing for like 3 hours where I advanced from V3 to V4 today I'm still in good enough shape that I'm going to clean my house and maybe move some furniture around. Use hangboards for specific grip training and include pull-ups in your routine for overall strength. the bony part which doesn't have much) over time? I've heard some accounts of people's wrists growing after starting rock climbing in their 20s, but I've also heard that it hasn't made any change for others. 306 votes, 21 comments. Rock climbing finger strength, while indeed a skill that elite climbers train, is a bit of a misnomer since there are no muscles in your fingers. We would like to show you a description here but the site won’t allow us. And yes we are scared of falling. Building Forearm Strength? I’m a newbie climber. Actually rock climbing is a really good idea. I've been climbing for years and this can still happen to me if I'm not careful warming up. Furthermore, developing forearm muscle imbalance and muscle adhesion (trigger point) often contribute to elbow pain and exacerbate injury. These vital muscles serve as antagonist stabilizers during finger flexion as in gripping a rock hold. If you love being athletic and getting outdoors, rock climbing could be the sport for you. It's become quite the annoyance as holds get smaller (I'm starting to complete V4's), having to take lengthy breaks between attempts and then ending my session after an hour or so. Discoloration at the finger may occur but will likely be minimal if any, though discoloration in the forearm can be more pronounced. icebath, whole forearm and hands should be covered, then move your fingers all the time as long as you can manage (afer 2-3 mins it should be so painful that you need to stop), eat well, sleep well, warm up properly tomorrow! After my first time climbing door knobs were hard too. You can quickly find your forearms fatigued, “pumped out,” and unable to grip. : r/climbing Scan this QR code to download the app now TOPICS POPULAR POSTS Go to climbing r/climbing r/climbing Climbed 3 times before 2019 havent since, went one day last week, was sore for a week pretty normal, but today I went and my forearms are kinda aching. com: rock climbing grip Check each product page for other buying options. The problem for me is a specific area of my forearm feels sore for a long time after a hard climbing session (see the picture). After a few months/years of slowly training your hands, wrists and forearms, this will be less of a problem and you'll be able to climb a lot more often. The home of Climbing on reddit. e. Rock climbing is a very technical sport, heavily influenced by efficiency and endurance. 3M subscribers in the climbing community. com Unlock stronger sends! Discover effective grip strength exercises for climbing, from hangboards to injury prevention. Dec 17, 2025 · Rock climbing can be a strenuous sport, and is especially strenuous to the muscles of our finger flexor tendons and muscles causing injuries. Upper Body: The largest muscle groups that are built while climbing include the biceps, triceps, shoulders, and back. Apr 9, 2018 · Background Heard about finger rolls from several different sources. Apr 29, 2019 · Want to build muscle and strength without dumbbells, barbells, or the weight room? Hit the rock climbing wall for an exhilarating, fun strength session that'll carve your abs and forearms. My hands become a little tired, but's mostly forearms that are my problem. Discover great prices on Hand Strengtheners and get free shipping on eligible items. How does one build Forearm strength/endurance? I just got back into climbing a few weeks ago and go to the climbing gym a couple times a week. I’ve been climbing for about a month now, and I want do everything in my power to get better. Finger Strengthener - Finger Exerciser for Forearm and Hand Strengthener - Hand Grip Workout Equipment for Musician, Rock Climbing and Therapy (4 Pack - Blue Original Editor - Puja Gaikwad Rock climbing has become a professional competitive sport, many folks are being drawn to this sport with a parallel increase in the occurrence of sport-related injuries on both the natural rock and artificial walls. Are your forearms sore the next day? I've been climbing for a while, and now climb at ~V4 (measured on kilter because my gym doesn't grade boulders). Additonally, the pectorals are used to some extent in any "chin up" like movement (look at their origins and insertions). Learn more! Jan 12, 2022 · A former climbing coach shares his 15 favorite climbing stretches (with videos!) to help you improve your mobility and flexibility. Shake-out on routes and stretch a bit between climbs. Unlock stronger sends! Discover effective grip strength exercises for climbing, from hangboards to injury prevention. That said, I'm a LMT who specializes in forearm issues and I'm also a climber so as far as preventative I can offer some tips. The hangboard is one of the best rock climbing finger strength equipment and commonly found in all climbing gyms so it is relatively accessible. It’ll take a bit of time for the body to get used to those muscles being used that way. MembersOnline • [deleted] obviously climbing involves all the muscles in the body, but it looks like lats, biceps and forearms benefit most. Some extra details- i gym regularly, been bulking this past year so up to 190 vs my regular 155 when I’m lean; im guessing the extra weight isnt helping so im cuttin down atm. I said I’d try them out because I like to see if certain things work for me or not like my iontophoresis and antihydral experiments for dry fingers.