Finger rolls
3 rounds of 30 s slow finger rolls per hand with a light dumbbell, 30 s rest.
- Slot
- Strength
- Focus
- Finger strength
- Time
- 6 min
- Intensity
- Low
- Injury risk
- Low
- Intervals
- 6 × 30s on, 30s off
- Equipment
- Dumbbell, Timer
How to do it
Sit with your forearm resting on your thigh, palm up, holding a light dumbbell. Slowly open your fingers so the dumbbell rolls down to your fingertips, then curl it back up into a tight fist. Keep going slowly for 30 seconds, rest 30 seconds, then switch hands. Do 3 rounds per hand. Use a light weight - this is for healthy tendons and pulleys through the full range, not a max effort.
When it fits
Training periods this block is tagged for in Blok Sessions.
- Base Build repeatable volume, movement quality and aerobic capacity.
- Strength Increase pulling and finger strength with controlled load.
- Power Develop explosive power, momentum and coordination.
- Power Endurance Sustain power output across repeated hard efforts.
- Endurance Extend time on the wall with efficient movement.
- Performance Peak for outcomes with mental focus and route reading.
- Deload Reduce load, restore tissue and mobility, stay moving.