BUILD YOUR OWN HOME ROCK CLIMBING GYM 4. A Bucket of Sand
All you need is a simple household bucket and a bag of playground sand from the hardware store (cost is about 2 to 3 dollars for 50 lbs). Pour the sand into the bucket then dive your hands in. Now just shift your fingers around. This develops strength in the smaller muscles of the fingers. Go for intervals of 2 to 3 minutes then rest.
5. Pinch Gripping and Open Hand Gripping
This can be done using simple household objects like cans or bags. To pinch grip, just hold (for example) a bag of rice pinching the bag between the thumb and forefinger. Then just hold for as long as you can. Do it with heavier things to increase resistance.
For open hand gripping, find a wide-mouth can that you can just barely get your fingers around. Then hold it off the counter for as long as you can (like a basketball player palming the ball).
6. Bag Static Holds
All you need for this a bag or backpack or suitcase filled with heavy objects. Next, lift it off the floor and just hold it for as long as you can, until your grip is about to give out. Very simple!
7. Lockout Fingertip Push-Up Holds To develop finger strength, hold the top position of a push-up while up on your fingertips. Don't let the joints
hyperextend...make sure you keep the fingers slightly flexed. As you get stronger, lift fingers off the floor so you're balancing on fewer and fewer fingers.
Sand is a simple training tool BUT an extremely effective one!
BE FITNESS │ SPORTS
“ TRAINING AT HOME is a great way to prepare for CHALLENGES that only NATURE can provide! ”
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