Loved and feared by the strongest athletes in the world, the peg board brutally tests the level of fitness in the most prestigious Fitness competitions such as the CrossFit Games, but also in pits around the world.
The idea is simple as it is ingenious and includes a vertical panel of rigid material (usually wood) with a series of holes, these holes can accommodate two wooden pegs and are used to climb this board starting from the bottom.
The peg board can be climbed by holding the two pegs firmly between your hands and alternatively moving a peg over the other to lift your body.
In a study comparing muscle activation with different variants of pull-ups, rope climbing, muscle ups and peg boards, the last showed the best results for increasing muscle growth.
Peg board exercises can be a simple but dynamic addition to strength and upper body training. Functional exercises increase the performance, for example, of Olympic weightlifters as part of proper athletic training.
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Materials of construction Pegboard
To make the peg boards many use woods such as poplar or other less valuable, like plywood or pressed.
KingsBox peg boards are made in Europe and are made of beech wood that is solid and durable at the same time. In addition, our pegboards has an additional layer of very resistant lacquer to protect our peg boards from scratches, moisture and dirt.
What muscles does the peg board train?
The peg board was originally developed for climbers in a wide range of climbing disciplines such as bouldering and rock climbing. Therefore, it is aimed precisely at the muscle groups activated during climbing.
1) Back shoulder
2) Biceps
3) Forearm
The peg board stimulates the smaller muscles, which are usually more difficult to activate through regular floor exercises.
The Teres Major, for example, located under the shoulder blade is responsible for the internal rotation of the arm and the rotation of the arm towards the body after it has been stretched laterally.
Many athletes have their Teres Major underdeveloped as they often do not train the rotation or movement of the arm towards the body with weights. Shoulder problems are, therefore, widespread for this reason.
Regular training with peg board contributes to the prevention of injuries.
Another example: the brachial, located approximately above the elbow, is responsible for the flexion of the forearm, as are the biceps. Unlike the well-known biceps, it can cause flexion of the forearm even when the palm is facing down.
The peg board specifically trains the brachial leads to improve performance in this traction exercise with weights.
Training with the pegboard is very intense for the physical effort of the enitre upper body.
In a study comparing the activation of muscles with different variants of pull-ups, rope climbing, muscle up and pegboard, the last showed the best results for the growth of latissimus, biceps and chest muscles.
According to several statistics, a pegboard climb equals 23 pull-ups in regars to intensity (muscle activation and heartbeat).
Becoming a better athlete thanks to the peg board
The peg board, however, is not only used to develop muscles. Climbers and Calisthenic athletes appreciate the peg board exercise for its enhancing effect on resistance.
Training with the pegboard is an excellent stability exercise. Many small and significant muscle groups are perfectly coordinated to maintain body tension.
This is the perfect object for effective training (pull-ups, muscle ups, etc.) and joint health. In addition, the athlete improves hand to eye cooridnation and mental strength.
Tips for a correct execution
1) Always keep your body as close to the peg board as possible.
2) When you want to replace the stick in the left hand, shift the weight to the right side.
3) Your chest should always remain at the height of your peg on the support side, never in the center or under your lower hand.
4) Extract the peg only with a horizontal movement backwards, never downwards (otherwise you could get stuck in the hole and lose valuable time and energy).
The pegboard is not only used for ascent and descent. Several pull-up variants can also be used. Put the pegs in different positions and train the pull-ups in all their variants.
Which peg board to buy
As always we present products that we can guarantee for 100% . Here are our tips for buying a pegboard :
KINGSBOX PEG BOARD
Unlike the others, our peg boards are made of beech wood, which is solid and durable. We decided to punch in 41 holes and lacuqer the surface to protect it from scratches, moisture and dirt. The product has been made and tested in collaboration with the best KingsBox athletes.
Here is the link to purchase it
PEG BOARD FOR ROYAL RIG
When talking about peg board we all imagine a wooden board, hanging from the wall, on which we can do a great workout for the upper body. How about a board hanging from the rig? This is a great solution for all those who can’t drill holes into the wall, or who would like to use the peg board outside, where there isn’t a wall suitable for hanging it. In addition, the peg board fixed on the rig gives the structure a better look.
Also, If the peg board is fixed on the rig, athletes won’t be able to cheat by using their legs! Great, right?
Here is the link for the purchase
KINGSBOX GRIP BOARD
For mere mortals, climbers are considered admired or some sort of demi-gods, as they constantly push their limits to test their limits. You can now practice this sport in the gym or at home, training the muscles of the whole body, improving flexibility and overall fitness. An important aspect of climbing is also the mental and psychical well-being to which it leads. It has been shown that it reduces stress, helps to free the mind, improve problem solving and strenghtens self-confidence.
The climbing board designed by our KingsBox engineers can be fixed on steel structures (rig) or attached directly to the wall. Each climbing board has 15 handles, but you can buy additional handles separately.
Three different boards are available, each with its own purpose: for the first, the board is parallel to the columns of the rig, the next is positioned at a 25 degree angle, sold together with the connecting elements, the last board has been designed as vertical and therefore parallel to the columns.
Here is the link for the purchase
Conclusions
Training with a peg board is not only good for you, fun and effective, but also very inexpensive. Buying your first peg board will allow you to start training right away at a very affordable price.
