Kneebar strength

[cozisco]

Does anyone have any experience building up calf strength in order to be able to rest in kneebars? In this instance, I'm fairly confident that it's lack of calf strength in the opposing leg (or legs) and not technique that's holding me back.

In Adam Ondra's TBP interview about training for Silence, he mentioned that he built up calf strength by setting kneebars in the gym and hanging on them for as long as he could. Unfortunately I've moved and don't have setting privileges at my new gym. Management also wasn't too keen on the idea when I proposed it.

Right now I'm trying seated calf raises with an isometric hold at the top, but curious if you've had success with anything else.

[brendann]

You don't need to set kneebars, you can find them nearly anywhere there is a volume, large hold, or sharp angle change in the gym. You can even go buildering.


Stiff shoes also help kneebar endurance.

[cozisco]

Ok, thanks brendann. I guess I'll just look harder.

I'll probably keep up with the seated* calf raises, too. It's not like I have to cut back on any of my other training to do them.

*I've always felt like kneebars rely more on the soleus, so seated raises would be better than standing.