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27 Oct 2013 10:00

Marmot Monthly Boulder Comp

comp photo


After some stellar attempts during round one of our monthly boulder comp, we are excited to bring you ROUND 2 in association with Marmot!

It's FREE to enter – all you have to do is tell reception you'd like to take part when you arrive. 


Head on down from 6pm on the 1st November to make your attempts, and get the chance to win PRIZES! 



For this round the prizes are… 


For the guys, the Marmot Nano Jacket in New Team Red and for the girls, the Marmot Womens Nano Jacket in Blue Sea.



Both prizes are on display on the wooden storage unit as you walk in to White Spider. 


Don't forget, the highest cumulative score across the season (October, November, December) will also win an extra special prize. All the more reason to get involved with every round! For the latest information, visit the facebook event page:


Please note: all participants must be signed off as an 'Unsupervised Climber' to get involved. 




The White Spider Team 

17 Oct 2013 15:36

Boulder Beginners Course!

boulder beginners

We are excited to bring you our BRAND NEW bouldering beginners course. This course is great whether you've never climbed before, or have had some time out and want to get back into it. 


In just one hour, you can learn boulder safety and some basic climbing movement, enabling you to climb here at White Spider without supervision. 


We'd advise you to rent rock shoes, as this makes climbing considerably easier. You are welcome to continue bouldering after the session (subject to successful completion of the course). 


Just give us a ring on 0208 397 0390 to book yourself in so you can get BOULDERING! 



The White Spider Team 

07 Oct 2013 14:03

How to prevent finger injuries!


finger injuries


We’ve all from time to time felt the warning aches of tired fingers, but when is it really ok to keep on cranking? 

If you’ve ever heard the snap of an abused tendon, you – like us, will understand how important it is to know all the facts about finger injury prevention.


The Science

First of all, what do our fingers look like? This may sound obvious, but many people don’t know what’s inside our fingers. If you knew just how they were put together, it might be easier to know how to avoid pulling them apart!

  • First all we have a big tendon that runs from our elbow, down our forearm and along our fingers, this is called the Flexor Tendon.
  • The fibres which hold the Tendon (and sheath) close to the bone are called Pulleys. We have 5 annular pulleys within each finger, but the most commonly injured pulley is the A2, which is located below the first knuckle.
  • Surrounding each finger joint are Collateral ligaments.

Flexor Tendon Injuries: Flexor Tendons are usually the most devastating type of finger injury, even mild tears can lead to pain, numbness within the fingers and reduced movement. If you manage to completely rupture the tendon it may require surgery to heal. The warning pains usually start in the palm/wrist area.

Pulley injuries: Pulleys are the most commonly injured part of the finger, and can cause pain and swelling. This can take a while to heal, and if not left to recover properly will often remain a long term issue. You are usually warned with a dull ache in between the joints.

Collateral ligament injuries: These can be quite serious in some cases and may require surgery, but are usually quite uncommon. You may feel pain in your joints, and notice some swelling, most often in the middle joint. Collateral Ligament injuries usually occur after loading from the side (for example from using side pulls and gastons).


The Prevention

Nobody likes finger injuries, but how do you help prevent them?


  • Warming up

It goes without saying that the powers of a good warm up prevent injury like nothing else. For information on properly warming up, there are some good guidelines in the training area. Remember the most common way of obtaining a pulley injury is to crimp on cold fingers, so always start your warm up on large, open handed holds.


  • Don’t ignore the pain.

It’s important to remember that if you get aches or pains in your fingers this could be your body’s way of telling you to ease off. Taping your fingers may help to quell the pain, but won’t prevent injury.


  • Know when to stop and rest

The sensible climber will listen to his/her body, and if they feel the warning signs, warm down and go home. If you catch it early, recovery could be just missing a few sessions, but if you catch it too late it could mean months out of action.


  • Don’t over crimp

Over crimping is a common cause of finger injury. Many people over crimp because they simply haven’t ever tried to open hand, so it could be worth doing some light training on easy routes to build up open handed strength (and don’t crimp the slopers!) If you are unsure of what crimping or open-handing is, check out the information in the training area.


I hope all this information has been useful, and will help you to prevent undue injury! This post marks the first of a series of articles we hope you'll find beneficial to your climbing. 


References for this article can be found here:

Yours Crankfully,

The White Spider Guru



07 Oct 2013 13:48

Yoga now at White Spider!

Whether you’re new to yoga or practiced for a while, or a climber looking for a few helpful stretches and a way to relax – our classes are the perfect complement to your day. 

Yoga at White Spider

Yoga can benefit climbing in a number of ways, but is particularly good at improving balance, relaxation, core strength and flexibility. Come along and see how it can help YOU! 

For more information, click here



The White Spider Team 

01 Oct 2013 16:31

Monthly Bouldering Competition!

We are really excited to announce that from THIS FRIDAY 4th October, we will be hosting a monthly bouldering competition!!



There will be 20 problems each round, with grades ranging from V0 – V8. The rounds will take place on the first Friday of each month, and you'll be able to make your first attempts from 6pm onwards. 


Prizes will be provided by our awesome sponsors, Marmot, with different goodies up for grabs each month. At the end of each season (3 rounds in 3 months), the competitor with the highest overall score will be rewarded with an extra special prize! 


If that isn't enough excitement for you, we'll also be having Marmot sponsored athletes guest setting the final comp circuits of each season. What more could you ask for?! 


So get down here this Friday to get involved! The fun starts from 6pm, and we are really excited to get underway. 



The White Spider Team