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Top 10 Hand and Forearm Exercises for Rock Climbers

Top 10 Hand and Forearm Exercises for Rock Climbers

Climbing is a great way to train your whole body. It is beneficial if you are suffering from chronic back pain, muscle imbalances, low muscle tone, weak tendons, low core strength and countless more. More and more people are now starting to discover all the health benefits that come with regular training. Indoor climbing or rock climbing combines a powerful workout with a fun factor. Since rock climbing requires a lot of core, arm, hand and finger strength as well, there is no better way to train those areas than with the Meglio Hand Therapy Putty and the Meglio Hand Egg. The grip strength is almost as equally important as core and arm strength. With these light and portable workout tools, you can get fit and healthy quickly. Feel well prepared for your next rock climbing adventure with Meglio.


# Corrects muscle imbalances

Is there a way to correct muscle imbalances? Climbing is THE workout for correcting muscle imbalances. Nearly every muscle in your body is activated while climbing. After some time of training, muscle imbalances can be reduced.

# Tightens skin

How to get tighter skin? Since rock climbing and indoor climbing is a whole-body workout, it increases the blood flow in your body evenly and therefore helps you to tighten your skin.

# Increases muscle, bone and ligament strength

How to increase tendon strength? Climbing requires strength in every muscle. Strong muscles support strong tendons and bones. Ligaments get stretched and compressed what leads to enhanced flexibility. Bones require pressure to get stronger.


Grab your Meglio Hand Therapy Putty and your Meglio Hand Egg to get started with our top 10 exercises for rock climbers. Make sure to pay attention to a correct finger, hand and body posture while doing the exercises. You want to take care of your joints.

#1 Finger abduction

Knead the therapy putty until it is soft (this is already an excellent warm-up for your hands). Roll it on the table till you have an approx. 4 cm in diameter roll. Extend all your fingers of your right hand and close them like you would grab something with straight fingers. Now wrap the roll around all your fingers and close it. Slowly try to open your fingers. You feel a resistance which is great to train your finger abductors. Repeat this move 10 times on one hand and then switch to the other side.

#2 Finger abduction

Knead the putty and make a roll like mentioned in exercise No. 1. Put your right hand now on the table, palms facing downwards with all your fingers spread out. Put the roll over your fingers. Press the putty firmly on your hand, in between your fingers and on the table around your hand. Slowly bring your fingers together. You will feel a resistance by closing your fingers. It is a great way to train your adductors. Repeat the exercise 10 times and take it to the left hand.

#3 Finger curl

Knead the therapy putty and place the thick roll on your table. Slightly press it to the table so it won’t slide away. Start now by hooking one finger at a time into the putty and curl it. Knead it again as needed and repeat this exercise 10 times on one hand before you switch to the other side. Don’t forget to curl your thumb and make sure to keep your fingers in alignment when you are bending.

#4 Finger pinch

Pinch a hand egg or some putty between your thumb and your fingertips. Pinch and hold this position 40 to 60 seconds. Repeat this exercise on both hands up to 10 – 12 times. It is an intense exercise that requires some resting phase. You can do it every third day.

#5 Full grip

Grab your hand egg or some putty with your hand. It is an exercise you can do everywhere. Either press the putty or egg firmly and hold this position up to 40 to 60 seconds or pump the putty or egg 30 times. As you feel. It is an excellent exercise to strengthen your fingers, palms and forearms.

#6 Wrist strengthener

Knead the therapy putty and make a thick roll. Hold one end with your left hand. Grab with your right thumb, index and middle finger the other end of the roll. Now twist the roll and pull it. It is a great exercise for the wrists, make sure you keep them in a neutral position (no bending or extending) the whole exercise. You can repeat the move by twisting clockwise and counterclockwise. When you are ready, take it to the other hand.

#7 Plank

Come down to the ground with your belly facing downwards. Place your forearms flat to the floor at about chest-level. You can interlace your hands here. Engage your core, tip your hips and tuck your toes. On your exhale lift yourself to plank position. Try to hold this position up to 25 seconds. To modify, you can bring yourself up to your hands. Make sure to be active in your core and keep your neck in a neutral position.

#8 Pull-ups

Pull-ups are a great upper body strengthener. You need a bar or something similar to perform this move. Place your hands about shoulder-width apart on a bar and hang from there with straight arms. With a pronated grip (palms facing away from you) try to pull yourself upward until your chin passes the bar. Slowly and with control lower yourself back down. This is quite an advanced exercise.

#9 Triceps dips

Get seated on a stable bench and place your hands about shoulder-width apart next to you. Extend your legs now and lift your hips off the bench by pressing into your hands. You can extend your arms but keep a little bend in your elbows to keep tensions in your muscles and not your joints. Now slowly bend your elbows and lower your body, so it almost touches the floor. Keep your core active. By pressing into your hands, lift your hips to starting position. Repeat 10 times.

#10 Hangboarding

Either use a hand board or a doorframe for hanging. Hook your fingers on the board or frame, keep your head in a neutral position and your eyes gazing forward. Engage your core and back and squeeze your shoulder blades together. Slightly bend your elbows, do not hang from straight arms. Hold this position up to 30 seconds, pause and repeat how you feel.


You can use this guideline as a warm-up or as a workout routine. Make sure to pay attention to your joint alignment in all exercises you do. Using the Meglio Hand Therapy Putty and the Meglio Hand Egg can help you to increase your finger, hand and forearm strength and is a great way to improve your power and stamina in those areas. Meglio wants to support you in your climbing journey by providing high-quality and durable products.

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