Load determination:
Start light & progress load slowly. Exercises should produce a light pump in the forearms.
Instructions:
- Plank fist circles – 3 sets of 30 seconds
Start in a plank position on your fists. Walk your fists in a small circle around this position. Work on expanding the size of the circle over time.
(3rd progression)
- Bottoms-up KB hold – 3 sets of 20-40 seconds each side
Use your other hand to get the bell in position. Grip the kettlebell fiercely. Keep your forearm perpendicular to the ground. You can use your other hand to stabilize as needed. When 3×40 sec is easy with a load, progress load and go back to 20 sec.
3. Wrist rotation – 3x 60sec under tension each side
Hold a dumbbell with one side loaded, a loading pin, stick brush, etc. by its fulcrum. Just rotate side to side slowly, about 5-8 seconds each way, for 60 seconds. This is one set. Progress by either adding weight, or holding the stick lower (this puts the load further away from the fulcrum, increasing the force.)
Rest ~1 min between sets and exercises. For one-handed sets, you can alternate sides with a shorter 15-30 second rest.
Combination:
Perform after all climbing and after adequate rest (15-20 minutes.)