Climbers and bouldering enthusiasts currently have to do without their beloved climbing walls. Stefan Rehm shows how they can still build strength.
Otterfing - climbing halls have closed, climbing is not recommended by the mountain rescue service and the German Alpine Club (DAV). This is intended to reduce the risk of injuries and the associated operations, because hospital places and rescue workers are needed more urgently in other areas. So the climbers also have to get creative when it comes to training at home.
The fingerboard, hangboard or fingerboard is the device with which you can train the grip strength that is so important for climbers, i.e. the muscles in your fingers. The fingerboard is a board made of wood or synthetic resin, with a selection of handles, strips and holes that climbers can hang on to with various exercises. Stefan Rehm, employee of the outdoor dealer Bergzeit in Otterfing and passionate climber himself, gives tips for this special training.
Particularly important: “You should have at least one year of climbing experience. Otherwise, you often have the wrong posture and finger position, which quickly leads to injuries, ”explains Rehm. In addition, you should be over 18 years old due to the heavy strain on the body. With all precautionary measures, the fingerboard has the advantage that the finger muscles build up quickly, says Rehm.
Different muscle groups can be addressed by grip distances
After warming up your fingers, for example by kneading a rubber ball, you can start. A distinction is made on the fingerboard between static holding exercises and dynamic exercises such as pull-ups. By changing the grip distances, you can also vary the training and address different muscle groups.
The classic pull-ups are a good alternative for beginners or climbers without a fingerboard. Rehm also recommends neglecting stamina during these times and doing other exercises instead: “In addition to general workouts for various muscle groups, you can also devote yourself to alternatives such as yoga. Stretching and mobilization are also important. ”Conclusion: Even if it cannot be compared to climbing in the mountains or in the hall, there are also some possibilities for this sport to bridge the time sensibly and effectively.
Valerie Haberle
