Climbing Grip Training. Strength + Endurance = Powerball

Climbing grip training with Powerball Increases grip strength endurance and improves aerobic capacity of the climber’s forearms which allows you to climb longer and climb harder without getting fatigued or ‘pumped’.

Where Climbers get their grip strength from

As there are no muscles in the fingers, the strength it takes to support your body while hanging from a rock face originates in the forearm flexor muscles. Long, strenuous climbs involve significant isometric contractions in those forearm muscles leaving them tight and fatigued. Once forearms become pumped, the fingers uncurl and gripping ability fails, substantially increasing the risk of falling.

It is the isometric nature of Powerball’s resistance that makes it so effective for climbers.

How Powerball builds climbing Strength & Endurance 

Tests have shown that regular isometric muscle training builds substantial climbing endurance; imagine holding yourself in position between two canons by pushing out hard against each wall….all of the muscles in your arms and shoulders remain completely static yet each muscle will be under continuous resistance while keeping you in place – this is the same type of continuous resistance you’ll experience the moment Powerball’s rotor begins to spin, generating a smooth, progressive, yet significant resistance which is applied uniformly to the muscles from wrist to shoulder as you work hard to keep the ball spinning – it’s simple but highly focused exercise, offering extremely effective training with long lasting benefit to climbers of all abilities.

Physio Designed Endurance Programmes

A range of physio designed non-impact resistance programmes suitable for climbers (including grip strength exercises, forearm exercises & wrist strength exercises) can be seen on this page or under the videos tab above. These climbing exercises, when performed daily, help to significantly increase muscular endurance and stamina levels in your forearms, raising the fatigue threshold at which dreaded ‘muscle pump’ occurs and substantially increasing your wrist and grip strength – you’ll climb better as a consequence.

Testimonial

Our products have been used extensively by climbers for years and with great results. See what Brett Winks an avid climber and physiotherapist had to say about Powerball at the bottom of the page.

Rehab & Strengthening Programme

3 simple steps

1
Select
Equipment
2
Watch
Exercises
3
Follow
Programmes
1

Select Equipment

Choose the powerful, handheld gyroscopic hand exerciser that’s right for you.

2

Watch Exercises

Practice these short, physio-designed rehabilitation and strengthening exercises.

Finger Flexors and Extensors

Download Programme

Wrist Flexors and Extensors

Download Programme

Elbow Extensors

Forearm Pronators and Supinators

Shoulder Flexors

Elbow Extensors

Shoulder Extensors

Shoulder Girdle Upper Trapezius

Elbow Extensors

Elbow Extensors

Powerspin – Arm, Elbow and Forearm

Elbow Extensors

Powerspin – Shoulder and Shoulder Girdle

Powerspin – Triceps, Deltoid and Pectoralis

3

Follow Guidelines

Extensive, easy to follow exercise guidelines to help with your rehab and strengthening.

 
Week 1:
An initial workout of 3 x 30 seconds spin sessions with a 1 minute break between each, repeated on alternate days. Use your first session to establish the RPM at which you are challenged but can still maintain a solid grip on the ball.
 
Week 2: 3 x 30 second spin sessions with a 1 minute break between each, repeated daily.
 
Week 3:3 x 60 second spin sessions with a 1 minute break between each, repeated on alternate days
 
Week 4: 3 x 60 second spin sessions with a 1 minute break between each, repeated daily.
 
Remember

Initial spin speed is determined by your personal strength and fitness level as well as whether you’re using the ball to rehabilitate a pre-existing injury or to help build muscle strength - always begin conservatively until you fully establish the spin speed at which your muscles are being challenged yet can still maintain a solid grip on the ball.

Progress is achieved by increasing duration and spin speed in conjunction with a regular exercise schedule. Should you experience any discomfort while exercising with Powerball® or Powerspin®, speak to your doctor or other qualified healthcare practitioner to get the best advice and support.

What they say...

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