By Yusuf Daneshyar, Program Director
The last two months have shown how resilient, motivated, and creative people can be – climbers in particular. It’s been encouraging to see so many people building home walls and training at home.
For those of us who can’t build a wall at home, a hangboard is a great alternative. Despite being compact and a fraction of the cost, I realize that some people may not have access to a hangboard either. A rice bucket is a simple, cost-effective way to incorporate climbing-specific exercises into your home routine.
I made one for my in-home routine and noticed that I had enough materials to make a second. In my own small way, I wanted to encourage others to stay motivated – even in the absence of conventional training tools. We did a drawing last week and Climb So iLL member Morgan Miller won his own rice bucket setup! Thank you, Morgan, for your continued support.
Last week, we covered two complementary exercises; this week, we’re going to cover additional exercises for the fingers, wrists, and elbows.
Open Finger Circles
Spread your fingers apart, keeping a slight bend in each joint. Push your hand into the rice (palm down). Keeping your forearm, upper arm and shoulder in a neutral position, rotate your hand at the wrist – clockwise, then counter-clockwise. Think about how you might turn a door knob or turn a dial. Repeat for 30 seconds. Switch sides; this is one set. Perform three sets.
Wrist Circles (Clockwise and Counter Clockwise)
Plunge your hand into the rice bucket and make a closed fist. Keeping your forearm, upper arm, and shoulder in a neutral position, rotate your hand at the wrist – making full 360 degree rotations. Repeat for 30 seconds. Reverse the direction and repeat for 30 seconds. Switch sides; this is one set. Perform three sets.
Forearm Pronation and Supination
Plunge your hand into the rice bucket and make a closed first. Maintaining the same posture described above and keeping your wrist neutral, rotate your forearm so that your palm is facing away from you and then toward you. Alternate this palm up, palm down pattern for 30 seconds. Switch sides; this is one set. Perform three sets.