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Post by iclimb2improve on Mar 10, 2016 15:26:10 GMT -7
I am creating this thread to share my personal favorite supplemental exercises and see what other climbers in the community do.
My current favorite supplemental exercises:
1)Weighted Pull Ups
-I really like these because I have pretty bad lock off strength and much like hangboarding it's easy to track strength gains.
2)Shoulder Press
-For general shoulder strength
3)Lat to Front Raise
-Same as 2)
4)Hanging Leg Raise
-For general core strength
5)Plank
-I'm not sure if this is very sport specific however I like them for core strength
6) Dips/Pushups
-I only complete these exercises if I have enough time as I don't feel I'm lacking in tricep strength
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Post by alexandra on Mar 10, 2016 16:37:14 GMT -7
I like the ones you mentioned, I also like the following: 1)Muscle ups (somehow i feel they help with mantling, which comes handy in bouldering, and they also incorporate the dips so you don't need to do them separately) 2) Front and back levers (not sure how climbing specific they are, i go back and forth holding each for a second at the moment) 3)I started doing Wings and ab rollouts according to Mark's post, I am not sure how I like them yet. 4) L-sit pullups (do an L-sit, pullup, lockoff, come down, do an L-sit etc) 5)One arm pullup progressions as mentioned in some other threads. I also usually do many different variations for core, most of them involve the pullup bar and either raising legs of some sort or rolling around the bar, but those are harder to explain  |
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Post by aikibujin on Mar 10, 2016 19:52:16 GMT -7
Oooooh, my favorite topic! I like to use bodyweight exercises to supplement my climbing because I don't own any weights. I do have a swissball, a balance board, and a pair of balance pods. I like to incorporate these into my exercises to add an element of balance to my training. My current circuit of supplemental exercises I do at home are: Handstand presses (with feet against the wall) Standing ab wheel roll outs Swissball back extensions Swissball oblique crunches Swissball archer pushups (with feet on swissball and hands on the balance pods) Swissball one-leg bridges (Note*) Balance pod pistol squats (one-leg squats) Note*: I'm actually not sure what's the proper name for this exercise. Basically you start by lie on the floor on your back with your feet (or foot) on the swissball. You push your hip off the ground so only your shoulders are on the floor, then you bend your knee(s) to roll the swissball towards you, while keeping your body as straight as you can. When I go to a climbing gym with gymnastic rings, I like to do a circuit of the following after climbing: Wings Dips One-arm inverted rows Standing ab roll out with angle wings (basically roll out on the rings to a "superman" position, then bring straight arms 90 degrees to the side, followed by bring straight arms together in a plank position, and finish by return to the standing forward-bend position) Archer pullups Lock-off to front lever (pull up into a lock-off position, straighten both arms while bringing body into a front lever, return to lock-off and repeat) Bridges (similar to what I do on a siwssball, just with feet in the rings) |
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Post by alexandra on Mar 10, 2016 20:25:22 GMT -7
What are inverted one arm rows?does that mean you are facing the ground and pulling of facing the ceiling? Just because I find the name funny, I ll throw it out there: my gymnastics coach insists that the lock off to front lever exercise is called butter-makers  |
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Post by aikibujin on Mar 10, 2016 20:41:12 GMT -7
What are inverted one arm rows?does that mean you are facing the ground and pulling of facing the ceiling? Just because I find the name funny, I ll throw it out there: my gymnastics coach insists that the lock off to front lever exercise is called butter-makers Emmmm... I guess it's actually called "one arm inverted rows", from Mark's post on functional core workout. I edited my post to clear up the confusion. So I have to ask, why is that exercise called butter-maker? |
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Post by alexandra on Mar 11, 2016 10:12:03 GMT -7
no idea. I ll ask my coach but i doubt he knows
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Post by MarkAnderson on Mar 11, 2016 20:29:35 GMT -7
What are inverted one arm rows?does that mean you are facing the ground and pulling of facing the ceiling? Facing the ceiling. Also, I got the name from Steve (Bechtel) many moons ago. |
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Post by climber511 on Mar 19, 2016 9:14:49 GMT -7
Regular rows are a weight room exercise done on your feet bending over and pulling the bar to your chest (high or low). So the inverted name comes from facing up instead of down but still pulling basically to the chest - still high or low - even to the stomach at times.
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Post by RobF on Aug 19, 2017 14:42:53 GMT -7
Got really into the Olympic lifts a year ago (with a coach). Took quite some time to build up the appropriate flexibility to perform the movements correctly. There's also quite a high psychological pressure when getting underneath big weights. It's a similar process to hard bouldering from not being able to do something to working through to being able to do it with ease.
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