Pros and Cons of Hand Strength Grip Tests For Rock Climbers

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Typically, hand strength is tested using a piece of equipment called a hand dynamometer. There are numerous styles and types of dynamometers but they are all designed basically the same. The trigger of the device is squeezed with maximum effort and held for five seconds.

Results are determined from the best of several tests after allowing a minimum of at least 15 seconds recovery time between each attempt. Improvement is measured by comparing results of previous test to current tests. Assuming that ongoing training is practised between tests, improvements should register on the dynamometer. The validity of test results obtained using dynamometers is sometimes questioned as there are various conditions that can affect the outcome.

Here is a brief rundown of the pros and cons of using this type of hand grip strength test.


  • The test is very simple and easy to administer for both right and left handed individuals.
  • The dynamometer is a widely used and accepted strength testing device so there is a concise and consistent score chart.


  • Users must be sure to recalibrate the dynamometer as necessary to ensure accurate results.
  • Rest periods between tests must always be the same to ensure accuracy.
  • Techniques and arm positions can vary widely from test to test. To be certain that results are true, individuals must repeat the test exactly the same way every time.
  • The dynamometer must be adjusted to the hand size of the individual, which can result in improper results if not done properly.
  • The dynamometer does not isolate hand strength alone as it requires the use of forearm strength as well.
  • Final results are greatly determined by an individual’s motivation for completing the test.

Although there appear to be both advantages and disadvantages to using a dynamometer to measure hand strength, it is still the most reliable method available. Exercising the hand regularly can improve and maintain hand grip strength.

Simple hand strength exercises include squeezing a tennis ball or bean bag for 8-10 repetitions. Hand pushing exercises can be done anywhere any time without equipment. Simply place your hands together prayer style and apply light pressure, holding and relaxing for several repetitions.

Hand grip exercises can help to increase the forearm strength that is essential to rock climbing and bouldering. Hanging from a chin up bar is a great grip exercise but so is simply walking while gripping hand weights.

The most important element to remember is to include a variety of exercises in your work outs. Try to incorporate hand, wrist, finger and forearm exercises into each workout. This will ultimately provide the best training for overall strength.

Vancouver kitchen renovation ideas – house and condos

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Call us today for a quote on your project: 604-720-3501 See our portfolio at Kitchens have become the centerpiece of modern homes, …

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The Benefits of Under Cabinet Lighting in Your Kitchen

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Installing under cabinet lighting in your kitchen has many benefits. Under cabinet lighting uses low-voltage bulbs to make tasks easier and safer by delivering directed light to a specific area. Under cabinet lighting can provide two functions in your kitchen. It can provide task lighting for countertop food preparation and accent lighting to highlight your countertops and backsplash. Although under cabinet is also useful in workshops, garages, and basements, here we will focus on the kitchen.

Benefits of Under Cabinet Kitchen Lighting

1) Energy efficient – Can save energy by eliminating the need to light up an entire room.

2) Variety of bulbs – Energy efficient lights bulbs are most often used for under-the-cabinet lighting fixtures. Common under cabinet light bulbs include fluorescent, halogen, LED, and xenon bulbs.

3) Eliminate shadows – Under cabinet lighting reduces the shadows created by wall cabinets and overhead ceiling lighting. Proper spacing of under cabinet lighting eliminates the dark shadows under your countertops. To eliminate shadows, install one light for every 20-30 inches of counter space.

4) Add unique style and distinction to your kitchen – Many kitchen countertops are made from granite or marble. A kitchen under cabinet light can make your stone countertops shine.

5) Simple installation – Many DIYers can install under cabinet lighting in just a few hours.

Types of Under Cabinet Lighting: Strip Lights, Puck Lights, Linear Lights

Strip Lights: These are rectangular shaped fixtures and they work well with fluorescent bulbs. They are great for providing diffused light to the kitchen.

Puck Lights: These are round fixtures that got their name from their round, hockey puck- like size and appearance. These lights are best for highlighting countertops and backsplashes. Puck lights work with LED, halogen and xenon bulbs. Puck lights can be mounted in different positions to either aim downward or at the backsplash. As an alternative, puck lights can usually be recessed into cabinets.

Linear lights: Linear lights are often used with fluorescent bulbs. They are the most popular types of fluorescent under cabinet kitchen lighting because they are thin, which allow them to be concealed behind the cabinet trim.

Types of Bulbs Used: Fluorescent, Halogen, Incandescent, LED and Xenon.

Fluorescent bulbs – These are commonly used for under cabinet lighting fixtures. They create a bright work area by providing clear light. The disadvantage of fluorescent lights is that they cannot be dimmed and they sometimes flicker.

Halogen bulbs – Homeowners seeking a bright, white light choose halogen bulbs. The light emitted from a halogen bulb is warm and bright and provides a nice amount of light from under the cabinet. These bulbs have an extremely long life, lasting up to 2,000 hours.

Incandescent bulbs – These bulbs are the least popular under cabinet bulb type as their light is not very bright. Incandescent bulbs are not energy efficient and they emit heat. They last half as long as halogen bulbs.

LED bulbs – These bulbs are becoming a more popular choice among homeowners as they become … Read More

home interior

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home interior

shot of a home interior

Posted by keithalanjacobs on 2010-06-05 02:27:32

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Kitchen Remodeling Portland Oregon before and after pictures & video

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John Webb Construction & Design LLC, designed and remodeled this home. One of our carpenters “Vinny”, took this raw footage to …

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