Anatomy-PRO

Pocket Rock Grip Positions

The angle Pocket Rocks hang at can be changed by adjusting the relative size of the two loops of the 3D-Slider sling. The ends of the cord are knotted and fixed on one end of the grip. On the other end of the grip, the cord freely slides back and forth through the grip changing the relative size of each loop and thus the angle they hang at.


Slide cord to adjust hang angle of grips. Adjusting the relative size of the loops will yield different grip positions or degrees of difficulty by changing the angle the grips hang at.




Flipping the loops to the other side of the grip will  enable a different set of grip positions. With a little practice, setting the grips to different positions will become easy.




small diameter / large diameter jugs




half-hand and finger slopers

On half-hand sloper a finger-dimple is provided to facilitate consistent placement of hand to same position



20mm crimper

For advanced use and reducing the width of either crimper size in graduated increments, see the advanced page

15mm crimper




To use grips for mantle practice (dips/press-ups), the grips should be lowered from the anchors with a sling or loop of cord to the appropriate height


1st or 2nd joint

Position hand so that either the first or second finger joints are even with the large rounded front edge. by adjusting 3D-Slider, the edge can range from in-cut, flat or sloping.

1, 2 or 3 finger pocket

Depth of finger pocket can be controlled by using coins as detailed on the here. When using as a two finger pocket, make sure to keep anchor point centered above fingers. If the angle slips when using two fingers, use accessory cords with a girth or Prusik hitch.



narrow     thumb inside on flat edge, fingers on outside sloper
                


medium   fingers on large sloper, thumb on large flat edge. The
                 size and difficulty can be increased by flipping grip and
                 placing the thumb on the sloper and finger on the flat
                 area of the finger sloper.

wide        the wide grip position may not be possible for
                 smaller hands


Pinch grips should be used in a modified horizontal position (~45 degrees) for comfort and to ease the strain on wrists. Even though the 3D-slider sling can be adjusted for a vertical grip position it is not recommended.

The smooth nature of the wooden grips may make the pinch grip especially difficult when hanging with full body weight. You may need to use a weight reduction system detailed at the bottom of this page to make it easier. If the weight reduction system is not able to reduce the weight enough, the pinch grip can be used with free weights by girth hitching the accessory loops around a weight, then clipping it to both loops of the 3D-Slider sling with a ‘biner. The friction of your grips can also be increased by using sandpaper as detailed here.


Because of the free-hanging nature of Pocket Rocks, the edge, crimper, sloper, or pocket positions can be used to work some of the muscles used with in an undercling position. To do this, the grips are removed from the anchor and turned 180 degrees. The hands are also turned 180 degrees so the palms face you (thumbs point away from each other). This is also the same as a chin-up position. While not working the back muscles which are important to an undercling, it does work the hand, arm and finger muscles that are central to this climbing position.


Pocket Rocks can also be used for hanging push-ups by lowering the grips with slings or loops of cord and then placing your feet on a chair or stool. Use the same grip position as for dips. This will require more body tension than normal push-ups and is a good exercise to train antagonist muscles during warm-ups or cool-downs.



Pocket Rocks can be used in conjunction with suspension straps for select exercises and adds the dimension of grip strength to whatever else is being focused on. They can also be used in conjunction with a weight machine or rowing machine by removing the machine’s bar/handles and replacing with the grips. You may find additional ways to focus on grip strength and endurance other than simply hanging See our training video for additional ways to train with Pocket Rocks besides dead-hangs and pull-ups.

The “fine print”

  1. Pocket Rocks are designed for exercise only and should only be used as described in this website. Each Pocket Rock should be suspended so each of the four cords of the sling holds an equal amount of the climber’s weight. Pocket Rocks are designed to be used with climbers who weigh under 200 lb. Because of the variable nature of wood, we cannot recommend using for weight greater than that. If you do, you are using at your own risk.

  2. Climbing-related activities are inherently dangerous and the risk of death or serious injury can never be completely eliminated. It is the climber’s responsibility to seek competent climbing instruction and then make his/her own choices regarding acceptable risk.


 

jug





sloper






crimper






mantle





edge





pocket







pinch


















undercling





hanging
push-ups



additional
uses