If you’ve spent any time on a spider wall, you already know how important grip strength is. Without strong palms, legs, and forearms, even the most experienced athletes can find themselves slipping when tackling this popular obstacle.
Thankfully, grip strength isn’t something you’re born with; it’s something you can improve with practise. With a few smart techniques, regular attempts, and a bit of patience, you’ll be clinging to our spider wall and unleashing your inner Spiderman in no time.
Here, we share some tried and tested tips for building better grip and successfully taking on the spider wall.
1. Climb more often
This might sound obvious, but regular practise is the best way to master the skills required. Frequent spider wall sessions will help you to build the endurance and muscle memory you need to complete the obstacle with style. Be sure to celebrate each time you make it a little further along the wall as this will help to motivate you.
2. Keep your weight central
When shuffling your way along the spider wall, move slowly and methodically and focus on shifting one foot or hand at a time. Maintaining at least three points of contact and keeping your weight centred between the two walls will lower your risk of losing grip.
3. Don’t neglect your forearms
Overall arm and leg strength is important when tackling the spider wall, but it’s your forearms doing a lot of the heavy lifting. Exercises like wrist curls and reverse curls strengthen the muscles that support your grip.
The muscles that control your fingers and hands are mostly located in your forearms. So, when you’re gripping against the sides of the spider wall, it’s strong forearms that will help you reach the end of the obstacle.
4. Mind your skin
Grip isn’t just about strength and your skin plays a big role in spider wall success. Blisters and fresh calluses can cause issues and make it hard to continue. Keep your hands moisturised and give your skin time to recover between multiple attempts. Chalk helps reduce sweat and slipping but overusing it can dry out your skin.
5. Rest and recover
Like any muscle group, your hands and forearms need time to recover. Overtraining grip can lead to tendonitis and muscle strains. Schedule rest days and listen to your body. Progress takes time, and consistency over multiple sessions will help you reach your goals.
Improving your grip for the spider wall is a fun journey. Whether you’re hoping to complete the obstacle for the first time, or trying to beat your personal best, a strong grip will help to boost your performance. Stay patient, mix up your training, and celebrate small wins along the way.
Ready to put these spider wall tips to the test? Book your Ultimate Ninja UK session and we look forward to seeing you on the course!