Half Weight: Grip Warm-Up With Feet on the Floor

A climbing-specific warm-up: hands, forearms and shoulders gradually take on body weight while the feet stay on the floor. It prepares the joints before any traverse.

How to play

1. Mobility in a circle: wrists, fingers, elbows and shoulders, opening and closing the hands (2 min).
2. Facing the wall bars, grab a bar at chest height and lean back with straight arms and feet on the floor (2 min).
3. Lower the grip to waist height and do slow squats, letting the arms hold some of your weight (2 min).
4. Shoulder blade activation: arms straight, pull the shoulders down and let them rise without bending the elbows (2 min).
5. Change the grip: overhand, underhand, one hand, and three fingers (2 min).

Rules

• Feet never leave the floor.
• Up to five students per wall bar section, a hand's width apart.
• If your fingers or elbow hurt, let go and shake out your hand.
• Wrap your hand around the bar with your thumb hugging it.

Variations

Adaptations

• Limited mobility: from a wheelchair, grab the bar and gently pull back with straight arms.
• Wrist or finger injury: do only the shoulder and shoulder blade work, without loading the injured hand.
• Students with low vision: use the end section and touch the bar before each grip change.

Learning goals

• Prepare fingers, wrists and shoulders for climbing.
• Feel the difference between hanging on straight and bent arms.
• Warm up the body progressively and safely.

Equipment for a class of 25

• wall bars: 6

Teacher tip

Check first that the wall bars are firmly anchored with no loose rungs. Common mistake: shrugging the shoulders up to the ears; cue "shoulders away from your ears."

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