I have a project with a good kneebar just below the crux, but I feel like my body is ripping apart when I fully weight the kneebar. Is there a good way to train the muscles involved (calf, quad, and core) other than rapping into the route and working that specific kneebar?
I realize that calf raises, pistol squats, crunches, etc., would help, but I'm hoping for something more specific. In another thread from 2018 here on the forum, someone suggested just looking for volumes at the local gym but I'm hoping for something less erratic and uncontrollable (plus I don't have setting privs at Earth Treks!).
Also, what is a good training regimen for working a kneebar? Just do endurance tests... hold for as long as I can? Or repeaters? At some level this is just another kind of physical training and should follow general strength training principles I would expect.
Last Edit: May 20, 2019 19:48:04 GMT -7 by jrblack
I was the one who posted about training kneebars back in 2018. The reply about looking for volumes was actually more helpful than I thought at first. I dedicated a few 45 min ARC sets to finding every conceivable kneebar in the gym and trying to learn to rest and relax in those. Plus, I took time at the end of every RP day to stay in that kneebar until failure.
If, like me, you have really weak calves and very limited kneebar experience, it doesn't take much training to see improvement.