Top 10 Exercices Poutre Escalade Débutants | Force & Endurance

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

⚠️ Caution : Training on Climbing hangboard can be intense and demanding on the muscles and tendons. It is crucial to practice these exercises in good physical condition and not to train while tired. Before you begin, make sure you warm up properly to avoid injury. Don't push your body beyond its limits and respect rest times. If you experience unusual pain, stop immediately and consult a healthcare professional.

Summary

Exercises for the Fingers
- Suspensions with Feet on the Floor
- Suspensions with Elastic Band
- Single Pendants
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 Floor

Objective	Warm up your fingers while reducing the load on your arms.
Description	Hang from the hangboard keeping your feet on the ground to lighten your weight. For an effective climbing warm-up, try to keep your effort level to 2/10 (10 being the maximum). Hold for 10 seconds, then rest for 20 seconds. Repeat 6 to 10 times.
Progression	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 Timing	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 resistance while unloading your weight.
Description	Place an elastic band under one of your feet and at the Climbing hangboard to lighten your weight. Hang for 8 seconds, rest for 1 minute, and repeat 4 to 8 times.
Progression	Gradually reduce the use of the elastic band
Required Materials	Elastic bands of several level, one Climbing hangboard Deltaboard with the Edges 20&30mm and the hook Deltaboard.
Optimal Timing	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 wide and comfortable holds . Hang with both hands for 6 to 8 seconds by gently lifting your feet off the floor, then rest for 2 minutes. Repeat this exercise 3 to 5 times.
Progression	Add ballast or reduce the size of holds.
Required Materials	A Climbing hangboard Deltaboard with the Edges 20&30mm
Optimal Timing	At the start 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 your upper body and arms.
Description	Use a chair or resistance band to lighten your weight. Perform pull-ups while maintaining a controlled pace. Do 3 sets of 5 repetitions with 2 minutes of rest between each set.
Progression	Gradually reduce the assistance until you can do full pull-ups.
Required Materials	A Climbing hangboard Deltaboard, holds Jugs&Slopers Deltaboard, a chair or elastic band.
Optimal Timing	At the start of the session after a good 20 minute warm-up
Intensity	★★★★☆
Weekly Frequency	2 times a week.

Two-arm locks (Assisted)

Objective	Develop your blocking strength
Description	Use an elastic band or assistive grip to hang with both hands. Climb into traction, stopping when the angle at level of your elbows is 90°. Hold the position for 5 to 10 seconds with as little assistance as possible, then slowly lower back down. Repeat this exercise 3 to 4 times without rest, then take 2 to 3 minutes of rest. Repeat the whole thing 2 to 3 times.
Progression	Try to keep the position with the angle at level of the elbow at 125°
Required Materials	A Climbing hangboard Deltaboard, holds Jugs&Slopers Deltaboard, a chair or elastic band.
Optimal Timing	Mid-session to maintain training intensity.
Intensity	★★★★☆
Weekly Frequency	2 times a week.

Explosive pull-ups (Assisted)

Objective	Develop power and pulling strength.
Description	Hang from 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. Go back down slowly, controlling the descent. Do 3 to 4 sets of 3 repetitions with 2 to 3 minutes of rest between each set.
Progression	Try doing explosive pull-ups with as little weight as possible or increasing the speed of the climb even more for more of a challenge.
Required Materials	A Climbing hangboard Deltaboard, holds Jugs&Slopers Deltaboard, a chair or elastic band.
Optimal Timing	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 core and abdominal muscles.
Description	Hang from the hangboard and bring your knees toward your chest, keeping your back straight. Repeat the exercise 5 to 6 times per set. Do 1 to 2 sets.
Progression	Increase the number of repetitions or duration of holding your knees in the air.
Required Materials	A Climbing hangboard Deltaboard, holds Jugs&Slopers Deltaboard
Optimal Timing	Mid-session for core training.
Intensity	★★★☆☆
Weekly Frequency	2 to 3 times a week.

Wiper

Objective	Work on trunk flexion and rotation.
Description	Hang from the hangboard, legs straight, and swing sideways like a windshield wiper. Repeat 5 to 6 times per set. Do 1 to 2 sets
Progression	Increase the range of movement or speed of execution.
Required Materials	A Climbing hangboard Deltaboard, holds Jugs&Slopers Deltaboard
Optimal Timing	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 make small shoulder rotations while keeping your arms straight. Do 10 rotations in each direction, then rest for 1 minute. Repeat 3 times.
Progression	Increase the number of rotations or try working with 1 arm
Required Materials	A Climbing hangboard Deltaboard and holds Jugs&Slopers Deltaboard
Optimal Timing	Mid-session
Intensity	★★★☆☆
Weekly Frequency	2 times a week.

Suspensions with Change of holds

Objective	Improve endurance and dexterity.
Description	Hang with both hands using an elastic band or a 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.
Progression	Reduce the time between grip changes or increase the difficulty of holds.
Required Materials	The XXL pack Deltaboard to enjoy a wide variety of climbing holds , an elastic band or a chair.
Optimal Timing	Mid-session to maximize 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 perseverance and proper planning, you can reach new heights in your climbing practice.

May 18, 2024 — Noé YDAIS

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