Video: Ben Musholt: 3 Ways to Build Grip Strength for Bouldering and Parkour

Ben Musholt

Contributor - Parkour & Bodyweight Exercise

Portland, Oregon, United States

Gymnastics, Bodyweight Exercise, Parkour


EDITOR'S NOTE: Every Sunday we will be featuring a new bodyweight exercise video from physical therapist Ben Musholt, author of the Mad Skills Exercise Encyclopedia. Ben has a diverse movement background, spanning board sports, martial arts, parkour, and gymnastics. Get watching and get moving!


In this video, Ben Musholt demonstrates three ways for you to build grip strength to help with bouldering and the climbing involved in parkour. This type of grip strength comes from the ability to close your finger and into a tight fist. Three exercises that can help you develop this strength are: 


  • Dumbbell wrist curl - Support forearm. Let dumbbell drop to take wrist into extension. Then curl wrist up into flexion.
  • Weight plate finger curl - Take a plate in each hand. Let the fingers extend as far as possible without dropping. Then curl up, trying to make a fist.
  • Rock ring pull ups - These are performed on Metolius Rock Rings. You can use four finger, three fingers, or even two fingers if you have the strength.


Give these all a go, and let us know how they feel!

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