In recent years, climbing has become one of the leading activities in the fitness industry. Although it remains an outdoor sport of course, modern fitness studios are trying to create more and more opportunities to work on your climbing skills indoors. It is not just about the pure power for it, but also learning and refining the technology is the focus. A good climber is not only characterized by the strength to be able to pull up his own body weight in a playful way, but also flexibility and a good sense of balance seem to be a prerequisite. So you should concentrate on your grip strength, balance and dynamic stability as well as on pulling movements.
With
these goal in mind, the following exercise aim to promote strength and
endurance as well as core stability, balance, coordination and
mobility. You can integrate the exercises as an independent
climbing-specific training into your plan or you can simply incorporate them
into existing training. How do you do it , the important thing is you do as many repetitions as possible in 30
seconds of each exercise. However, always pay attention to a clean,
controlled execution. After doing all of the exercises, recover for 1
minute and repeat the series 2 more times.
TRX rowing
Grab
the TRX (at hip height) and bend forward at a 45 ° angle. Initiate the
movement by contracting your shoulder blades and then pulling your chest
towards the handles. Hold this position for 2 second, then slow, return to
the starting position. Repeat for 30 seconds.
Standing Ball Press
Take
a 4-6kg medicine ball. Just hold it just in front of your chest with your
fingers and pull your shoulder blades together. Push the medicine ball
forward horizontally until your arms are straight. Make sure you move your
arms parallel to the floor and maintain a stable posture. Pull the ball
back to you chest and repeat the exercise again for 30 seconds.
Climbing Wall Squat Thrust
Find
two comfortable holds on the climbing wall and hold on to them. Bring your
feet to hip height. This is your starting position. Now jump with
both legs, as high as possible against the wall and then back to the starting
position. Again, do as many repetitions as possible for 30 seconds.
Spiderman pull-up
The
starting position is the wide overhand grip on the pull-up bar. As you
pull up, bring your right knee to the right side of the elbow. Now slowly
lower the body again and repeat with the other side.
Spiderman push up
Get
into the push-up position. Lower your body while bringing your right knee
to your right elbow. Push yourself to the starting position and repeat the
game with the other side.
Swedish bar push-pull
Stand
in front of the wall bars and grab a rung at hip height with one
hand. With the other hand you grasp the highest rung possible for
you. Keep your body close to the wall bars. Now you push against the
lower rung while you pull on the upper one. The lower arm is stretched
while the upper arm bends. Return the starting position and switch sides.
Plank hip stretch
Get
into the push-up and hold the position for 7 seconds. Without moving your
hands, bring your right leg forward to your right hand. Hold this position
again for 7 seconds. Take the starting position and repeat on the other
side.
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