Stand with a barbell or dumbbells at your waist. As you go to curl the bar, thrust your hips foreword to speed the trajectory of the bar. Use as much hip thrust as you have to to get the weight up. Be careful to protect your back and keep it tight. Don't round your back or come into over extension at the top of the curl.
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.