The Case for Stronger Fingers
Guest Post Intro
I am very excited to introduce my first guest post to the Senderella Story blog. I have admired Chelsea as a female in the climbing trainer space for a while, so I am delighted to have her words here on this sight. Chelsea has crushed multiple routes up to 5.13b and V8 in the state of Washington. She works as a self-made professional climbing coach for women and is a passionate climber herself. In her climbing and her work, she brings the best of herself to help others climb as hard as they can.
I am very excited to get some Pacific Northwest perspective on the blog since there is a lot of Southern Sandstone flair on here. Sometimes when you have spent a lot of your climbing career yanking on Red River Gorge jugs you tend occasionally discount the advantages of having super strong fingers.
With that, here is a post from Chelsea where she breaks down the case for stronger fingers and the basic principles of hangboarding.
Why Stronger Fingers Help You Climb Harder
Most climbers know that stronger fingers are incredibly beneficial for climbing harder, but the why behind what we are doing is so important and can help to direct our training to give us the biggest benefits possible!
When we train for climbing, we want to make sure we are focusing on exercises that will translate and transfer well back to our climbing. Ain’t nobody got time for exercises that don’t actually improve our climbing!
The principle that we are looking for is called specificity.
When is the last time you fell off a route or boulder because you were pumped? Like no other reason than besides you were pumped?
I honestly can’t think of many times this has happened to me.
But what does happen (A LOT) is that I fall off because I can’t do a move – either I’m not strong enough or powerful enough. Especially for women, this is something I see so often!
Strength Breeds Endurance
When I do get truly pumped its because the moves below where I fell took too much out of me, and took away from my overall strength. And this is exactly why when we train finger strength, we want to make it as specific to climbing as we can.
I have tried just about every hangboard program out there. A lot of these programs are volume heavy, and low-intensity in hopes of creating more finger strength.
What I have found is that we actually need less volume (volume is the enemy of strength and power) and MORE intensity. This is KEY to building maximal finger strength.
For some individuals, an increase in finger strength is low-hanging fruit when it comes to breaking into the next grade or breaking out of a plateau.
One of the most important tenets of training (and exercise in general!) is the idea of “progressive overload.”
Progressive overload is simple in theory – it involves continually increasing the demands on the musculoskeletal system to continually make gains in muscle size, strength, and endurance. Simply put, in order to get stronger, you must continually make your muscles work harder than they’re used to.
Makes sense, right?
When it comes to climbing, the same thing applies. We must continually increase the demand placed on the body by making what we do continually more difficult.
How do we do this? There are a few different ways. We can increase intensity and therefore further challenge the body by increasing the resistance (weight) for an exercise, increasing duration, increasing sets or reps, increase training frequency and decreasing rest time.
Using a Hangboard for Progressive Overload
Enter hangboarding! This is my ALL-TIME favorite tool to use to get stronger for climbing because of how well it lends itself to the idea of progressive overload.
We can make hangboarding more difficult and produce progressive overload by adding more weight to hangs, hanging for longer periods of time, doing hangs on one arm, increasing sets/reps and decreasing rest periods.
While some argue that the best way to improve your climbing is, well, climbing, I think differently. At some point in our climbing careers, finger strength training can be extremely important to becoming stronger at our favorite sport.
We want to make sure that what we do when we are training transfers over to our climbing as much as it possibly can. Because, hey, most of us are fitting training into a busy lifestyle and want to maximize the results that we can get – I mean I certainly do!
This is where specificity comes into play. We want to make sure the training that we are doing is directly translatable to our climbing. It needs to be specific enough so that the strength that we gain from training shows up in our climbing AND makes a positive impact.
Finger strength is one of the most measurable things that we can do with our climbing. We can write down EXACTLY how much weight we used and which edge – from this information we can see a direct rise in our finger strength.
I work with a lot of women who have been implementing the Lady Beta training plans (which have a heavy focus on hangboarding) and they have seen massive improvements in not only their strength, but their endurance as well!
When we become stronger overall, each individual move takes less and less out of us, we have a larger strength reserve to pull from and we won’t need as much endurance.
When we start using structured exercise as a tool to accomplish our goals and stop using it as a way to just fatigue our bodies, this is where we can start to see massive benefit in our climbing.
Where You Can Find Chelsea
Chelsea runs her own website, FromTheMountainsWellness.blog. You can also find her on Instagram, @ladybeta.coaching. And for all my rad ladies out there, she has an awesome facebook group that Chelsea would be delighted for you to join! Chelsea is a source of major stoke on my own social media feed, so give her a follow if you feel so inclined.
Chelsea’s Hangboarding Program
As a professional climbing coach, Chelsea has poured her heart and soul into creating a six week hangboard program to help climbers like yourself get stronger fingers. So if you need some motivation to get after it in the gym this winter, throw some money at it and get cracking. Sale pricing ends on Friday 12/20 so go get it while it’s hot!
*Note that I am not financially affiliated with LadyBeta.Coaching.
I just love supporting rad, entrepreneurial climbing ladies because it makes me happy.