Office foam stress ball to improve climbing.


Original Post
llanSan · · Unknown Hometown · Joined Aug 2014 · Points: 130

I have one of this balls in my desk, is stiffer than usual. will it help to improve grip strength? what type of exercises and sets should be done if you want:

1-bigger forearms.

2- grip endurance.

3-stronger explosive grip (for pinching).

What results will i expect if I do this type of sets (can be done while working so expect to be fired is not an option):

1) 3 sets: long compression for two minutes, 20 sec REST. X3 times (each hand). (14 MINUTES PER SET on both hands) 42 minutes total.

2) 2 sets: 09 sec. max compression . relax 1 sec. for two minutes. switch hand x5 times(each hand). (20 MINUTES PER SET) 40 minutes total.

3) 4 sets: Pump the ball as many times as you can for 1.30 minutes, rest 30 sec.X3 times (each hand) (12 MINUTES PER SET on both hands) 48 minutes total.

llanSan · · Unknown Hometown · Joined Aug 2014 · Points: 130

Just tried the first excercise. and two minutes for me is to long. so just did it for 1.30 secs. but with another softer ball I could take it to 3 minutes and have the same feeling of efort. So time depends on the stiffnes of the ball. on the last (third) set my arm was shaking similar to a shaking leg on lead.

John L · · Fort Collins, CO · Joined Aug 2013 · Points: 173

I don't think a foam stress ball will help improve grip strength significantly. I only have anecdotal evidence to support this. I just think the resistance from a foam ball or even: amazon.com/Generic-Gripmast…

is not great enough.

I have an on/off again finger injury. It's some sort of A2 pulley strain. I used a gripmaster as re-hab, recommended by a PT who isn't a climber, and it helped get my fingers ready to do hangboard re-hab. I did this by taking weight off with a pulley system. Point being, I saw far greater gains with a hangboard then with the gripmaster. Just get a hangboard. Hangboarding 2x a week will yield far better improvements than the gripmaster or an office foam stress ball.

llanSan · · Unknown Hometown · Joined Aug 2014 · Points: 130

Thanks. the reason is to do exercises while working in the office in front of the computer or during meetings.

Do you remember the routine you did for your recovery?

grog m aka Greg McKee · · Unknown Hometown · Joined Aug 2012 · Points: 70

I have captains of crush grippers and they say "The key to building grip strength is LOW REPS, HIGH EFFORT"

So for stiff grippers that is the way. Get a captains of crush set.

grog m aka Greg McKee · · Unknown Hometown · Joined Aug 2012 · Points: 70

"IronMind has advocated effective gripper training, pushing for an end to the tradition of what the company calls “mindlessly clicking out reps,”[39] a by-product of the days when the only grippers to be found were easy to close. Instead, IronMind recommends that gripper training should be based on the same principles that apply to other forms of strength training – including the idea of warm-up sets, work sets and a focus on high effort concentrated on low reps.[40]

IronMind publishes books and online articles on the subject of grip training, including the well-known book, The Mastery of Hand Strength by John Brookfield." From captains of crush wikipedia

John L · · Fort Collins, CO · Joined Aug 2013 · Points: 173
Sanllan wrote:Thanks. the reason is to do exercises while working in the office in front of the computer or during meetings. Do you remember the routine you did for your recovery?
I do power fingers exercises/lacrosse ball self-massage while I work.

https://thepowerfingers.com/

The routine I did for recovery was hold for 10 sec, rest for 5 sec. Do ~10 times on each hand. And do 2x.
Guideline #1: Don't be a jerk.

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