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Basic Wrist Stability Training for Climbers | Bulletproof Wrists Pt. 1

For more content like this as well as in-depth blog writeups and links to research articles, go here: https://www.hoopersbeta.com/ // Support the channel by shopping with these links (we're not sponsored by these companies) // Hooper's Beta T-Shirts: https://teespring.com/stores/hoopersbeta Therabands: https://amzn.to/3mRUwFX Lacrosse/Massage Ball: https://amzn.to/3hot8OD Stainless Steel Massage Tool (or just use a butter knife): https://amzn.to/2L5F1xa Adjustable Dumbbells (pricey but useful!): https://amzn.to/38FPG9Q Emile's Favorite Climbing Shoes: https://amzn.to/3hpC1Yq Jason's Favorite Climbing Shoes: https://amzn.to/2WS8QE0 Our Favorite Chalk: https://amzn.to/3pqTa6T Wrist Widget: https://amzn.to/2F1gXoN In this video we cover some introductory wrist stability exercises which can be used to recover from or prevent an injury. Be aware that just because these exercises are in the introductory video doesn't mean they're easy! You can simply add more resistance to match your current skill level. 1. Eccentric wrist to finger curls Start with your wrist in supination (palm up) and with a weight in your hand. Fully flex your wrist. Next, slowly lower the weight down first by extending at the wrist then start to open your hand as if the weight were to fall from your fingertips. You should count to at least 5 full seconds during this motion. Once at the end of the movement, curl the weight back to the starting position. Hold briefly at the starting position, then repeat. Note: 1-hand is easier than 2 hand setups as most 2 handset ups require use of an olympic bar which may be a standard 45 pounds. Once you can tolerate this weight, I recommend performing 2 hand because it is more efficient and forces you to remain in supination. 2. Eccentric reverse curls Again, 2 hand is preferred for efficiency and because with a 1 hand set up you are more likely to leave the pronated position of the wrist and rather will perform more of a hammer curl which will work your brachioradialis more, rather than working the wrist extensors. With a two hand grip in the pronated position, wrap your thumb OVER the bar (thumb will be next to your index finger) rather than under the bar. This over grip will force you to use your finger flexors, which is ideal for climbing. Start with the bar by your thighs, elbows in extension. Curl the bar up to your chest. Next, slowly lower the bar down over at least 5 full seconds. Raise the bar back up and repeat. 3. Eccentric pronation / supination This can be accomplished in many ways, but one way I love is with a PVC pipe as you can easily change the weight. This also allows you to work on both eccentric pronation and eccentric supination. A free weight is also possible but is more challenging to adjust to the proper level of difficulty. Grab the pipe and start with it facing straight up. Slowly lower the pipe down until it is parallel to the floor. You should count at least 5 seconds before you return to the start position. Next, lower the pipe down the opposite direction. Again, wait until it is parallel with the floor. Note: you can perform both hands at the same time if you use a free weight. 4. Knuckle push ups This is a basic initiation into closed chain wrist stabilization. This is necessary to build proprioception or joint awareness during your exercise. If you cannot do a push up it is OK to perform them on your knees. Also, if you cannot go through a large range of motion, no worries! Keep them shallow at first and work on increasing your depth. If you have pain at the knuckles simply add a yoga mat or light padding. This will add some instability so be careful, but it also has the benefit of working on more stability! 5. Plank shoulder taps Start in a push up position with a closed fist. It is easier if you start with your hands narrow and your feet wide. Keep your core tight, and tap the right hand to the left shoulder. Hold briefly, replace your hand, then perform on the other side. Progression: touch your thigh on the same side (right hand touches right thigh) or make your feet more narrow, this will force you to use more core. 6. Plank Clocks Place an exercise band such as a theraband loop around both wrists. Keep the band just above the bend at your wrist to force your body to stabilize itself. Position: feet wide and your starting hand under the center of your chest. Movement: take your right hand and reach towards 1:00, 3:00, and 5:00. Repeat as tolerated or until fatigued. Switch hands and repeat Use a light band initially or you may fall over. Ran out of room!! See the rest of the show notes here: https://www.hoopersbeta.com/library/w...