3 Off-the-Wall Strength Training Exercises for Rock Climbers

Haaaaaah. It actually helps. Yea. Today I have an opportunity to work with John,
who is a health and strength coach, for climbing specific training. Great to see you. Good to see you. First one is going to be kettlebell bottoms-up
press. Now we are doing a kettlebell bottoms- up in this position right here because we
want to work the grip. The nice thing about this exercise is that
you are innervating all the nerves up into the spine so the shoulders and rotator cuff
really have to fire. On this exercise we are going to start. The
kettlebell is going to be an extension of the forearms right here. I am going to keep my glutes and my abs really
tight and keep my eyes on the kettlebell just for balance. Press over head. Pull it right back down. Alright! Yep, there we go. Let me show you a way to get it up. It’s going to be a little bit easier. You start on the ground, and just keeping
kind of a neutral grip. You are going to swing it back and then into
the rack, so when you are in the rack position, you are almost having the elbow connected to
the rib cage, so it’s a solid position. I can move around quite a bit and my arms
are still connected. Alright, you got to come up. Here it is. Haaah. Nice. You need some balance for this one. You need some balance, so I will show you another
technique that we can do, so as you bring it up so have the other hand on just to balance
it. We can put two fingers on just as a guide,
so it doesn’t fall over. Haaah. Haaaaaaah. Definitely helps with the scream. Will I be able to climb like Chris Sharma
after this? Doubtful. We have the TRX all set up, so in climbing
we are doing a lot of pulling, but we still need support in the muscles behind the shoulders
and then the upper back. We want to make sure the rotator cuff muscles
are really strong, so I like to use the TRX suspension trainer. We are going to do the exercise as a combo.
We will do the T first and then into the Y. We want you to make sure we keep the arms
straight as possible the entire time. At the top of the T, your shoulder blades are
going to be fully pulled together. Same thing with the Y. Check this out. I am going to make sure there are a lot of
tension on the strap. Want to bring my body into a plank position
and walk my feet forward. We will start with the T, nice and slow on
the way down. Y, nice and slow with arms straight on the
way down. Alright. Bring those feet forward just a little bit
and bring the feet closer together. Good, retracting those shoulder blades. Okay. Y. Nicely done. Trying to keep those shoulders low. Yup. Okay we got the T, now a little bit higher bring
those arms into a Y. Nicely done. How does that one feel? Feels like as if I am trying to reach a hold
that is barely out of reach. Finally we are going to use the Swiss ball,
which is a great tool for training. You can see it’s a lot of instability with
the Swiss ball but you also get a lot of really good feedback, and I see a lot of climbers
injured their hamstrings doing heel hooks. You can get pretty aggressive on them. The hamstrings also needs to be strengthened. We have a couple of variations of this. You are going to lie on your back. Heels are on the Swiss ball, hands out to
the side. We are going to bridge the hips. Keep the hips bridged; my glutes are engaged. I am going to pull the hamstrings back. Okay? After you nailed that one, we are going to
try with one leg. Much harder. Bridge, pull back, pull back. Alright! Bring those hips all the way up, and you can
rest your head on the ground. Work on that balance. Pull the hamstrings right into your back. Okay, good job. Now we want to keep those hips high so they
should end up about here. Oh-oh. So one trick you can do is you can
dorsiflex your toes, so that means pulling the toes up towards the shin and that will
prevent you from cramping in the calf or in the hamstring. Let’s try the single leg version. Okay, so start with that nice hip bridge. Okay, now just pull that foot in. Lift this leg off. It’s a lot of balance. Alright, come on. Get it. A little shaky. Good job. That’s all I got for you. Just looking forward to you getting stronger. Thanks for watching. I had a blast for the training session today. If you are interested in working with John,
check out his Instagram and online coaching services at strengthaxis.com. And as always, make sure to like and subscribe. See you in the next video.

29 Replies to “3 Off-the-Wall Strength Training Exercises for Rock Climbers”

  1. going to use some of these in my training sesison today – will let u know how it goes

  2. lol it's so funny, everytime i watch your video it looks like you're always messy but turns out the mic just scrunches up your shirt haha

  3. “Will I be able to climb like Chris Sharma after this?” … “Doubtful.” Beautifully brutal! Love it

  4. Ha, that's great stuff, thank you!
    BTW I just found this great workout for back and general core strength – do you think it's useful for climbing?

  5. All that is dangerous. I am too old for that 🙂 I love your channel and want to translate in russian lang. But that video… not perfect.

    The first exercise is easy to replace separately for training deltas, forearms and balance and not so dangerous. Kettlebells without strong forearms and developed shoulder is dangerous. Especially for beginners.

    The second exercise is meaningless and a weak load if the angle does not increase. easy to fall off. And do not do with absolutely straight arms, otherwise it's dangerous for the elbow and shoulder joints. Slippers on the ass for such exercises and kicked out of the gym. Simple push-ups at an angle give more to the back deltas and trapezoidal muscles. If you really want to work only with your own weight let do special push-ups.
    but if you scrape together on TRX, then u can try to find a regular gym for such trainings. If you combine climbing and gym, then you will even have one day a week enough

    The third exercise on the Swiss ball is also complete nonsense and in addition to the tendons there are hefty leg muscles. Exercise does not allow you to control the amplitude and change the load. It is better to replace the slopes with half-bent or straight legs with weight, but before need to consult how it perform properly to avoid injuries and even choose from several exercise options. Also there are training blocks for training the back side of the legs, which are especially suitable for beginners.

  6. Best strength training for climbing would be deadlifts and squats, to be honest. These two will give you the most bang-for-buck strength transfer to climbing.

    For accessory work, you want to focus on the shoulders (to prevent that climber's hunch) with face pulls, standing overhead press (dumbbells or barbell), straight-arm band pull-aparts and straight arm cable pull-downs.
    To balance out the emphasis on pulling/back muscles, you'll want to work the pushing/pectoral muscles as well. For this the ever present bench press is an option, but I prefer standing one-arm cable presses. Doing exercises standing, rather than laying (i.e. bench) or sitting (i.e. seated presses) down, means that you'll have stabilize yourself more by engaging your core. This is more akin to climbing, making it more efficient as training.

  7. Not sure how that first exercise with the kettle bell helps with climbing. You probably rarely do much of the push up motion during climbing.

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