🧠 What Are Silicone Grip Rings? (aka “The Squeezy Pebble”) 

Silicone grip rings—affectionately known at Bould Move as “The Squeezy Pebble”—are compact, donut-shaped resistance tools made from durable silicone.  

Designed to fit comfortably in your hand, they provide targeted resistance for your fingers, hands, and forearms. 

These rings are a simple yet powerful tool to build grip strength, improve endurance, and support injury recovery. 

🎯 Purpose: Why Boulderers Love Them 

Silicone grip rings are all about finger training for bouldering. They help: 

• Strengthen finger flexors and extensors 

• Improve grip endurance 

• Support tendon health 

• Aid in injury prevention and rehab 

They’re portable, affordable, and versatile—perfect for warming up before a boulder or squeezing in a quick session at your desk. 

🏋️ How I Use It to Improve 

At Bould Move, we recommend using grip rings in structured sets: 

• Warm-Up Routine: 3 sets of 15 squeezes per hand before climbing. 

TIPS:  

• I try to “talk to” each finger individually throughout the 15 reps. E.g. 3 reps with major focus on the pinky, 3 reps on ring finger, etc. 

• I usually pump this out pretty quick, training one hand at a time, only rest is while other hand works 

Strength Training: Progressive resistance rings (20lb, 30lb, 40lb) used in pyramid sets. 

Here’s how my pyramid sets look: 

• Set 1 – 15 reps with Light resistance 

• Set 2 – 12 reps with Medium resistance 

• Set 3 – 10 reps with Heavy resistance 

• Set 4 – 12 reps with Medium resistance 

• Set 5 – 15 reps with Light resistance 

TIPS: 

• This structure: 

• Warms up your muscles gradually 

• Peaks at a challenging level 

• Cools down with lighter resistance 

• If I am using this as a strength piece I will do this after the warmup protocol above, while fresh and focused 

Endurance Work: Timed holds  

TIPS 

• I like to do this at the end of a session 

• Typical program 

1. Depends on how my forearms and elbows feel as to number of rounds (listen to your minor injuries before they become big!) 
2. 4-10 Rounds of 30 seconds squeeze, 30 seconds rest 

• I try to “talk to” each finger individually throughout the 30 seconds. E.g. Round 1 – major focus on the pinky, Round 2 on ring finger, etc. 

This builds finger strength without overloading tendons—ideal for boulderers who want gains without strain. 

 🩹 How I Use It While Injured 

During recovery phases, “The Squeezy Pebble” becomes a rehab hero: 

• Gentle resistance helps maintain circulation and mobility. 

• Controlled reps reduce stiffness and promote healing. 

• Low-impact movement keeps you mentally engaged with training while resting major bouldering muscles. 

Always consult a physio before starting rehab—but many boulderers find grip rings a safe, effective tool during downtime. 

🤔 Why I Chose It 

Silicone grip rings stood out because: 

• They’re simple: No setup, no gear—just grab and squeeze. 

• They’re scalable: Multiple resistance levels for progressive training. 

• They’re safe: Low risk of overtraining or injury. 

Plus, they’re fun to use. There’s something satisfying about squeezing “The Squeezy Pebble” while planning your next climb. 

✅ Summary: 3 Actionable Takeaways 

1. Add grip rings to your warm-up to activate finger muscles before bouldering. 
2. Use them for rehab to maintain strength and mobility during injury recovery. 
3. Train progressively with different resistance levels to build long-term finger strength and endurance.