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Week 2: Hold the weight steady from last week’s workouts. Go through this circuit until you can no longer consistently hang for 8–10 seconds. Week 1: 6 minutes of 10-to-12-second hangs per minute followed by 3 minutes of rest. Ice Climbing Grip Strength Workout Progression Determine the most weight you can hang from your body that only allows you to hang for 10–12 seconds before you’re 90–95 percent “done” and have to drop off.Ĭomplete this workout 2x/week for four weeks. I recommend using the largest, bottom grip of your ice tool as that’s the grip you use most often.
![ice climber tools ice climber tools](https://i.ebayimg.com/images/i/301036294906-0-1/s-l1000.jpg)
You may want to wear gloves, depending on your tools and the grips. Don’t hang slack on your shoulder joints. Hang from both arms, with shoulders activated. Finally, it is wise to complete a little shoulder mobility work click the link for a video tutorial. Then do 20 TGUs (Turkish Get Ups) with appropriate weight (10/side), 10 dips (bench, rack, or ring depending on your strength), and another 5 minutes of bodyweight hangs (10–12 seconds out of every 60 seconds). If you have a bouldering wall, do 5 minutes of easy bouldering, followed by 25 burpees at a moderate pace. Start by hanging with only your body weight for 10–12 seconds out of every 60 seconds for 5 minutes. Training Grip Strength for Ice Climbing: Warm-up and Workout Grip Strength Warm-up You will need a place to hang from both ice tools. Here is a tried-and-true way to increase your ice-climbing-specific grip strength. And for ice climbers, it is weighted hangs.
![ice climber tools ice climber tools](http://blog.americanpeyote.com/wp-content/uploads/Schmoolz-07169-300x181.jpg)
Longer! Rock climbers’ best training weapon for training grip strength is the hangboard.