By Yusuf Daneshyar, Program Director
Incorporating rice bucket exercises into your at-home routine is a great way to keep your fingers and wrists healthy if you don’t have a hangboard. If you do have a hangboard, these exercises work well as part of a pre-session warmup.
It’s easy to create your own bucket. Fill a large container with rice – roughly 3/4 of the way full. You can also add some style to help stay motivated!
Today’s exercises target the flexor muscles in your forearms and hands (the ones we commonly use in climbing) and the extensor muscles. Exercising your extensors will balance the muscles in your forearms and hands – resulting in more strength and efficiency in muscle recruitment and a reduced risk of developing common over-use injuries.
Keeping your shoulder, forearm, wrist and fingers in a neutral position, plunge your hand into the rice bucket. Close your fist and lift your hand out of the rice bucket. Open your fist to drop the rice and repeat for 30 seconds. Switch sides; this is one set. Perform three sets.
Using the same posture, plunge your hand into the rice bucket. This time, spread your fingers wide and then lift your hand out of the bucket. Repeat for 30 seconds. Switch sides; this is one set. Perform three sets.
The further you drive your hand into the bucket, the more resistance you will encounter. You can also increase the intensity of these exercises by performing more reps in the 30 second time frame.
Enter our contest for a chance to win your own bucket! The winner will be chosen on Friday, May 15th. Look for more exercises soon.