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Bodywork, May 1997
Routines:
An Ironclad Plan for Strong Hands
By Lolly Merrell
Four-time world champion sport climber Robyn Erbesfield has a viselike handshake — and she's not afraid to use it, even if it means leaving her new acquaintances wringing their hands. Erbesfield employs her impressive grip to hang from dime-size holds on vertical surfaces, but strong hands and forearms are important for any outdoor
pursuit. "Athletes overlook their hands," explains Erbesfield. "But in most sports, you'll perform better if you work your flexor and abductor muscles in your fingers, thumbs, and palms." Herewith, five exercises designed to strengthen your hands and thus prevent debilitating fatigue, whether you're clinging to your sailboard in 25-knot winds or trying to control your mountain
bike on steep singletrack. Do Erbesfield's regimen three times a week.
Use a wad of gummy sports putty (about $8 at most shops) to warm up. "Flatten the ball with both hands into a silver-dollar-size pancake," Erbesfield says. "Then pinch your right fingertips together, push them into the middle of the pancake, and spread them to create a hole in the center." Repeat ten times with each hand and finish with a stretch: Spread your hands and press
them together at the fingertips for ten seconds.
The first exercise is a harder version of the warm up, using a thick, medium-size rubber band, like the one that comes on the Sunday paper. Put it around your fingers just above your third knuckle and spread your fingers apart ten times. "I change the difficulty of this one by using smaller rubber bands for more resistance," Erbesfield says. Repeat with your other hand.
Standing straight, grasp a bar or stick — Erbesfield uses a barbell sans weights — in both hands at midthigh level, palms facing out. Starting with the bar at your fingertips, roll it up toward your palms and then back down ten times.
Extend your arms in front of you, "with both hands in the 'stop' position, like a British traffic cop," instructs Erbesfield. Cock your wrists so you'll work your forearms, and flick your fingers away from your palms as though you're shaking water off them. Repeat 40 times.
Assume the push-up position — body straight, toes curled under, hands shoulder-width apart — with your fingers starfished out so they, rather than your palms, are supporting your weight. Do ten push-ups. If you can't complete ten reps, do knee push-ups until you build up to the standard exercise.
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