Top 10 Exercices Poutre Escalade Débutants

Training on a Climbing hangboard is a great way for beginner climbers to improve their Grip strength, their endurance and their technique. In this article, we present to you the top ten exercises to start on a Climbing hangboard, with detailed explanations of objectives, descriptions, progressions, required materials, and the best time to complete them.

⚠️ Attention : training on Climbing hangboard can be intense and demanding on muscles and tendons. It is crucial to perform these exercises in good physical condition and not to train when fatigued. Before starting, make sure to warm up properly to avoid injuries. Do not push your body beyond its limits and respect the rest periods. If you feel any unusual pain, stop immediately and consult a health professional.

Summary

Exercises for the Fingers
- Suspensions with Feet on the Ground
- Suspensions with elastic band
- Simple Suspensions
Exercises for the Arms and Back
- Pull-ups (Assisted)
- Two-Arm Block (Assisted)
- Explosive Pull-ups (Assisted)
Sheathing
- Knee Raise
- Wiper
Combined Exercises
- Suspensions with Shoulder Rotation
- Suspensions with Change of holds

1. Finger Exercises

Suspensions with Feet on the Ground

Objective	Warm up your fingers while reducing the load on your arms.
Description	Hang on to the hangboard keeping your feet on the ground to lighten your weight. For an effective climbing warm-up, try to keep an effort of 2/10 (10 being the maximum). Hold for 10 seconds, then rest for 20 seconds. Repeat 6 to 10 times.
Progress	If you want to work on your endurance (after a good warm-up), you can modify this exercise by trying to aim for an effort of 5 to 6/10 and increasing the number of repetitions from 8 to 12 times.
Required Materials	A Climbing hangboard Deltaboard with the Edges 20&30mm or the Half-sphere Deltaboard.
Optimal Moment	At the start of the session for an effective finger warm-up (20 minutes minimum).
Intensity	★☆☆☆☆
Weekly Frequency	As many times as necessary.

Suspensions with Elastic Band

Objective	Start hanging with your feet in the air to develop finger strength and endurance while taking the weight off.
Description	Place an elastic band under one of your feet and Climbing hangboard to lighten your weight. Hang for 8 seconds, rest for 1 minute, and repeat 4 to 8 times.
Progress	Gradually reduce the use of the elastic band
Required Materials	Elastic bands of several level, a Climbing hangboard Deltaboard with the Edges 20&30mm and the hook Deltaboard.
Optimal Moment	At the start of the session after a good warm-up of at least 20 minutes.
Intensity	★★★☆☆
Weekly Frequency	2 to 3 times a week.

Suspensions Simple

Objective	Strengthen the Grip strength and forearms.
Description	Choose some holds wide and comfortable. Hang with both hands for 6 to 8 seconds, gently lifting your feet off the floor, then rest for 2 minutes. Repeat this exercise 3 to 5 times.
Progress	Add ballast or reduce the size of the holds.
Required Materials	A Climbing hangboard Deltaboard with the Edges 20&30mm
Optimal Moment	At the beginning of the session but after a good warm-up
Intensity	★★★★★
Weekly Frequency	1 to 2 times a week.

2. Arm and Back Exercises

Pull-ups (Assisted)

Objective	Strengthen upper body and arms.
Description	Use a chair or resistance band to lighten your weight. Perform pull-ups at a controlled pace. Do 3 sets of 5 repetitions with 2 minutes of rest between each set.
Progress	Gradually reduce the assistance until you can perform full pull-ups.
Required Materials	A Climbing hangboard Deltaboard, of the holds Jugs&Slopers Deltaboard, a chair or elastic band.
Optimal Moment	At the start of the session after a good 20-minute warm-up
Intensity	★★★★☆
Weekly Frequency	2 times a week.

Two-arm blocks (Assisted)

Objective	Developing your blocking strength
Description	Use a resistance band or assist hold to hang with both hands. Climb in traction, stopping when the angle at level your elbows are at 90°. Hold for 5-10 seconds with as little assistance as possible, then lower slowly. Repeat this exercise 3-4 times without resting, then rest for 2-3 minutes. Repeat 2-3 times.
Progress	Try to keep the position with the angle at level from the elbow to 125°
Required Materials	A Climbing hangboard Deltaboard, of the holds Jugs&Slopers Deltaboard, a chair or elastic band.
Optimal Moment	In the middle of the session to maintain training intensity.
Intensity	★★★★☆
Weekly Frequency	2 times a week.

Explosive pull-ups (Assisted)

Objective	Develop power and pulling strength.
Description	Hang on to the Climbing hangboard with a comfortable grip and an elastic band between your feet and the Climbing hangboard. Perform a quick, explosive pull-up by pulling your chin above the hangboard. Slowly lower yourself back down in a controlled manner. Do 3 to 4 sets of 3 repetitions with 2 to 3 minutes of rest between each set.
Progress	Try performing explosive pull-ups with as little weight as possible or increasing the speed of the lift even more for more of a challenge.
Required Materials	A Climbing hangboard Deltaboard, of the holds Jugs&Slopers Deltaboard, a chair or elastic band.
Optimal Moment	At the start of the session after a good warm-up.
Intensity	★★★★★
Weekly Frequency	1 to 2 times a week.

3. Sheathing

Knee Raise

Objective	Strengthen the core and abdominal muscles.
Description	Hang on to the hangboard and bring your knees towards your chest while keeping your back straight. Repeat the exercise 5 to 6 times per set. Do 1 to 2 sets.
Progress	Increase the number of repetitions or the length of time you hold your knees in the air.
Required Materials	A Climbing hangboard Deltaboard, of the holds Jugs&Slopers Deltaboard
Optimal Moment	Mid-session for core training.
Intensity	★★★☆☆
Weekly Frequency	2 to 3 times a week.

Wiper

Objective	Work on trunk flexion and rotation.
Description	Hang on to the hangboard, legs straight, and perform side-to-side swinging movements like a windshield wiper. Repeat 5 to 6 times per set. Do 1 to 2 sets
Progress	Increase the range of motion or speed of execution.
Required Materials	A Climbing hangboard Deltaboard, of the holds Jugs&Slopers Deltaboard
Optimal Moment	At the end of the session to work the core after tiring the arms and fingers.
Intensity	★★★★☆
Weekly Frequency	1 to 2 times a week.

4. Combined Exercises

Suspensions with Shoulder Rotation

Objective	Strengthen shoulders and improve stability.
Description	Hang with both hands and perform small shoulder rotations while keeping your arms straight. Do 10 rotations in each direction, then rest for 1 minute. Repeat 3 times.
Progress	Increase the number of rotations or try working with 1 arm
Required Materials	A Climbing hangboard Deltaboard and some holds Jugs&Slopers Deltaboard
Optimal Moment	In the middle of the session
Intensity	★★★☆☆
Weekly Frequency	2 times a week.

Suspensions with Change of holds

Objective	Improve endurance and dexterity.
Description	Hang with both hands, taking off the weight with a rubber band or chair, and change your grip every 5 seconds, going from a wide grip to a smaller grip. Continue for 1 minute, then rest for 1 minute. Repeat 3 times.
Progress	Reduce the time between grip changes or increase the difficulty of the holds.
Required Materials	THE XXL pack Deltaboard to enjoy a wide variety of holds climbing frame, elastic band or chair.
Optimal Moment	In the middle of the session to maximize the effort
Intensity	★★★★☆
Weekly Frequency	2 times a week.

Conclusion

Training on Climbing hangboard is an effective method for beginner climbers looking to improve their strength, endurance, and technique. By incorporating these ten exercises into your routine, you can develop specific skills needed for climbing while progressing at your own pace. Remember to always warm up properly and progress gradually to avoid injury. With persistence and proper planning, you can reach new heights in your climbing practice.

May 18, 2024 — Noé YDAIS

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