Alternative Grip Training for Wrist & Elbow Health

                                         

Variety of grip exercises that can be used for general grip strength.

Fat Grip Barbell Holds
http://www.fatgripz.com/
2-3 Sets of 5(10sec Holds -- 5sec Rest) Each Arm

Plate Pinches (2 or 3 10lb Plates)
2-3 Sets of 5(10sec Holds -- 5sec Rest) Each Arm

Fat Grip Wrist Roller
http://www.youtube.com/watch?v=6UxomJvAj9g
2-3 Sets of 2-3 Times Only Up Using Extensors

DB Wrist Flexion & Extension
2-3 Sets of 12 Each Arm

Wrist Pronation/Supination & Radial/Ulnar Deviation
Can use a dowel/light db/stick/baseball bat
2-3 Sets of 12 Each Arm / Each Exercise

Towel Hangs
2-3 Sets of 5(10sec Holds -- 5sec Rest)

Towel Pull-Ups
2-3 Sets of 4-6

Beginner
Pick 3-4 of the exercises and perform 1-2 Sets of Each

Intermediate
Perform 1-2 Sets of all exercises.

Advanced
Perform 2-3 Sets of all exercises.

Core Series -- Pillars & Physball Exercises

STOP DOING CRUNCHES, THEY ARE WORTHLESS AND WILL END UP HURTING YOU!

Front Pillar Hold -- x20-30sec
Front Pillar Arm March -- x8-10each
Front Pillar Leg March -- x8-10each
Side Pillar Hold -- x20-30sec
Side Pillar Leg Lift -- x8-10each
Glute Bridges -- x12
Glute Bridge W/ March -- x8-10each
Glute Bridge W/ Ab/Add -- x12
Physball Elbow Roll-Outs -- x8-10
Physball Elbow Circles -- x6-8each
Physball Body Saws -- x8-10
Physball Knee Tucks -- x10-12
Physball SL Knee Tucks -- x8each
Physball Straight Leg Glute Lifts -- x12
Physball Bent Leg Glute Lifts -- x12
Repeat 1-2x

Shoulder Mobility

Hey Guys,

I have had a lot of climbers and many of my athletes ask me about improving shoulder range of motion lately.  So I threw together a short vid with some soft tissue work, stretching, and a couple of pre-hab exercises.  Enjoy and stay healthy!

 

Soft Tissue: Work through sore spots, spend as much time on an area as is needed.

Stretch: Hold stretches for 20 to 30 seconds.

Pre-Hab:
Dowel Dislocations 2x15
9090 Active 2x12ea (Keep Knee Down)
Wall Shoulder Slides 2x8-10 (Wrists and Elbows Against Wall)