Fingerboard Crimp Pulls
Starting Posture
Hang on a fingerboard or hangboard with your fingers in a crimp grip position. Make sure your shoulders are engaged and your body is in a straight line.
How to Exercise
Pull your body up by bending your arms, keeping your elbows close to your sides. Focus on engaging your back muscles as you pull yourself up to the top position. Slowly lower yourself back down to the starting position.
Breath Control
Inhale as you lower yourself down and exhale as you pull yourself up. Focus on maintaining steady breathing throughout the exercise.
Common errors
Common errors include using too much weight, not engaging the back muscles properly, or allowing the shoulders to shrug up towards the ears. Make sure to use proper form and technique to get the most out of this exercise.
Weights
You can add weight to this exercise by using a weight belt or by attaching a weight to your harness. Start with a light weight and gradually increase as you get stronger.
Grips
For this exercise, use a crimp grip position on the fingerboard. Make sure your fingers are positioned securely on the holds and avoid over-gripping, which can lead to fatigue and potential injury.
Variations
To increase the difficulty of this exercise, you can try adding a pause at the top of the pull-up, using a smaller edge on the fingerboard, or adding more weight. You can also experiment with different grip positions to target different muscles.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Make sure to warm up your fingers and wrists before starting this exercise to prevent injury. Start with a lighter weight and gradually increase as you build strength. Focus on quality over quantity, and avoid using momentum to cheat the movement. Keep your core engaged throughout the exercise to maintain stability.
Cautions
Avoid jerky movements or sudden changes in position to prevent strain on your fingers and wrists. If you feel any sharp pain or discomfort, stop the exercise immediately. Consult with a fitness professional or physical therapist if you have any existing finger or wrist injuries.