Below is a submission from a climber who found a cheap and easy way to make a dirtbag strap with webbing. This compliments several of the exercises in the book “The Ultimate Climber.” Great idea, check out the note:
Hi Dr. Jared, got the book and have started using the warmup today.
Few days ago thought about buying the extremity straps… Upon looking at the design closely, I wondered if i could make them myself.
I rummaged around in my closet and found some triglide buckles and cut up some 1″ webbing. Using a simple slip knot + 2 triglide buckles, I came up with the attached photos. Don’t know best way to get it out to people to share, or if you even want to post it on your site.
Just thought I’d shoot it your way as an alternative dirtbag method using a material many climbers already have (webbing) and an item very inexpensive to purchase (buckles- I happened to have a few from a pack repair kit).
Here are two exercises from “The Ultimate Climber Book” that you can use this method with:
How to Make the Strap
A: Use one ankle cuff wrapped around each leg and a TheraBand hand wrap around the inside arm as demonstrated on pages 13 and 14. B: Lunge to the side while keeping your core engaged. Spin your back leg into the same direction. Drop your knee while simultaneously crimping with the outside arm and reaching with your inside arm up and overhead.
What it does
Coordinates stability between the opposing pressure of both feet and your reaching arm. Strengthens your rotator cuff while performing a drop knee.
Perform 15 repetitions holding for 2-3 seconds.. Repeat for 3-5 sets.
Reverse Outside Flag
A: Use one ankle cuff wrapped around each leg and a TheraBand hand wrap around the arm as demonstrated on pages 13 and 14. Stand straight with your arm slightly rotated out. B: Perform a reverse outside flag by extending your arm and same side leg as far as possible in opposite directions.
What it does
Strengthens your rotator cuff muscles while performing a reverse outside flag. Improves your balance, core strength and hand limb coordination.
Perform 15 repetitions holding for 2-3 seconds. Repeat for 3-5 sets.