Goal: Train finger extension, rotation and wrist motion that climbing never covers - classic baseball rehab adopted by climbers.
The Circuit (30s each movement)
- Open & close - dig hand in, spread fingers wide, close to fist
- Finger extensions - push fingers open against the rice
- Wrist circles - fist buried, rotate both directions
- Grab & twist - grab rice, rotate like turning a doorknob
- Finger walks - walk fingertips down through the rice
- Wrist flicks - flick rice away with extension
- Sets: 2 rounds
- Rest between rounds: 2 minutes
Great as warm-up, cooldown or rest-day work. Pain-free by design - stop anything that pinches.
