Climbing training: 5 exercises to improve on the beam

Why train on a climbing beam?

The climbing training beam is an essential tool for strengthening your fingers , strengthening your grip and improving your blocking on holds. Unlike a traditional session in the gym or on a cliff, training on a climbing beam allows you to specifically work on your strength and endurance on the most technical grips.

Are you looking to improve your bouldering or hold on longer on a big wall? These exercises will help you strengthen your forearms , improve your grip on small holds , and avoid unintentional finger openings .

VERTICALBOARD ONE | VERTICALBOARD EVO | VERTICALBOARD FIRST | VERTICALBOARD LIGHT

---

Exercise 1: 2 by 2 – Improve your finger motor skills and endurance

The 2 by 2 is perfect for finishing your warm-up and refining your finger coordination. It also helps you gradually activate your muscles , without tiring them too quickly.

How to do this exercise?

1. Take a comfortable grip on your climbing training beam by applying slight tension (~5 kg).
2. Alternate your fingers while maintaining the tension:
   • Index + middle finger
   • Index + ring finger
   • Ring finger + little finger
3. Go back following the same pattern.
4. Complete the round trip with all four fingers.

📝 Recommended routine:

• 3 round trips per hand
• 3 sets with 1 min 30 of rest between each

💡 Tip : This exercise is ideal for gradually strengthening your fingers and improving your grip on long routes or when bouldering .

VERTICALBOARD ONE | VERTICALBOARD EVO | VERTICALBOARD FIRST | VERTICALBOARD LIGHT

---

Exercise 2: Develop your finger strength

If you want to improve your climbing skills, you need to work on your finger strength to hold the most demanding holds. This exercise strengthens your flexor muscles and improves your ability to hang on for longer periods of time .

How to do this exercise?

1. Choose a grip that is difficult but can be held for at least 6 seconds.
2. Hang completely , keeping your shoulders engaged .
3. Hold the position for 6 seconds , then release.
4. Rest for 1 minute before starting again.

📝 Recommended routine:

• 3 repetitions of 6 seconds
• 1 minute rest between each

💡 Tip : Alternate between semi-arched and straight to strengthen your fingers without hurting yourself.

VERTICALBOARD ONE | VERTICALBOARD EVO | VERTICALBOARD FIRST | VERTICALBOARD LIGHT

---

Exercise 3: Develop your explosiveness with contact force

To excel at bouldering, you need to be able to activate your muscles very quickly . This exercise will boost your pulling strength , which is ideal for successfully performing dynamic movements like throws.

How to do this exercise?

1. Get a comfortable grip on your climbing training beam.
2. Pull on it as fast as possible , as if you wanted to bring the beam towards you.
3. Hold for 1 second , then release.
4. Alternate arms and repeat 10 times on each side.

📝 Recommended routine:

• 10 repetitions per arm
• 3 sets with 2 minutes of rest between each
• Increase the difficulty by taking smaller grips with each set.

💡 Tip : This drill is great for improving your quick blocks and helping you better manage throws and dynamic movements.

VERTICALBOARD ONE | VERTICALBOARD EVO | VERTICALBOARD FIRST | VERTICALBOARD LIGHT

---

Exercise 4: Strengthen your resistance with blockages

Isometric work is a great way to improve stability and grip strength . This exercise will help you hold difficult moves longer and better control your climbing posture.

How to do this exercise?

1. Choose two solid sockets (bins recommended).
2. Raise the pull-up until you reach the indicated angle at the elbows.
3. Hold the position without moving for the indicated time.

📝 Recommended routine:

• Series 1 : 5 seconds of blocking at 120°, then 2 minutes of rest
• Series 2 : 5 seconds of blocking at 90°, then 2 minutes of rest
• Series 3 : 5 seconds of blocking at 45°, then 2 minutes of rest
• Final : 3 explosive pull-ups to close the exercise

💡 Tip : If it's too hard, use an elastic band to take the weight off and progress smoothly.

VERTICALBOARD ONE | VERTICALBOARD EVO | VERTICALBOARD FIRST | VERTICALBOARD LIGHT

---

Exercise 5: The grip pyramid – A fun and progressive challenge

If you're looking for a fun and effective exercise to add at the end of your warm-up, the grip pyramid is perfect! This challenge involves performing a series of pull-ups without a break , going from the easiest to the most difficult grips.

How to do this exercise?

1. Take an easy grip and do a full pull-up.
2. Immediately move on to a more difficult grip.
3. Continue until you reach the hardest grip possible.

📝 Recommended routine:

• 1 pull on each grip from the best to the hardest
• 1 single cycle , to be completed alone or in competition with a friend

💡 Tip : If the exercise becomes too difficult, use an Elastic Band ⬈ to relieve the strain and maintain good technique.

VERTICALBOARD ONE | VERTICALBOARD EVO | VERTICALBOARD FIRST | VERTICALBOARD LIGHT

---

Incorporate these exercises into your climbing training

Climbing beam training is a great way to build finger strength , improve explosiveness , and increase muscular endurance . Adding these exercises to your routine will help you progress faster and reduce your risk of injury.

🔥 Summary:
✅ Refine your coordination with 2 by 2
✅ Develop your finger strength with suspensions
✅ Boost your explosiveness with contact strength
✅ Improve your posture with blocks
✅ Challenge yourself with the grip pyramid

Discover all our climbing beams here ⬈