Get on your knees and wedge your heels under a bar or have a partner hold your ankles. Attempt to lower yourself to the ground as slow as possible. Be sure to keep hands in front of your face so you don't break your nose. When you reach the bottom use your hands to push yourself back up to start. As you get stronger, use your hands as little as possible.
Six Week, 30-Session long training plan sport-specifically designed to train athletes for a rock climbing trip, or as focused, rock-gym based training cycle. This plan is focused on increasing the athlete's finger, grip and forearm strength, and also includes general work capacity, and core strength training.
The plan can be completed in any rock gym which includes a bouldering area, campus boards, and general fitness area, or a rock gym and a any commercial general training gym. CLICK HERE.