Training tips for when you can't get to the rock or your climbing gym. These tips will help get stronger and ready to send from the comfort of your own home.
The exercises are aimed at 4 different groups with fun ones thrown in at the end.
- Upper Body.
- Lower Body.
- Forearms & Fingers.
- Core.
- Fun Bits.
Upper Body
Push-ups
Push-up works your shoulders, chest, triceps, biceps, back, core, quads, and gluts. Think of it as a moving plank—you'll want to keep everything tight as you bend your arms. there are loads of different variations to the standard push-ups such as; wide hand placement, feet on a roller, hands placed on a roller, one leg in the air, etc...
Pull-ups
This one is quite popular in the climbing training regime, it pretty much works the muscles you use while climbing making it a great go-to exercise
Tricep Dips
To do tricep dips, place your hands shoulder-width apart on a chair or bench with your legs extended out straight in front of you. Bend your elbows to lower your body to the floor until your elbows are at a 90-degree angle. Then press down to straighten your elbows and return to the starting position.
Lower Body
Body weight Squats
Stand with your feet shoulder-width apart. Squat down by bending your knees and hips. Go down until your thighs are parallel with the floor. Then press up, reversing the motion and returning to the standing position.
Too Easy? make it a little harder by adding weights to make the squats harder.
Lunges
Step ahead with one foot and then lean forward until your front leg is at a 90-degree angle and your back leg is parallel to the ground. Return to the standing position and repeat with your other leg. Too easy? make it a little harder for yourself by holding a dumbell in each hand while lunging.
Forearms & Fingers
Hang board
This one is quite obvious - you hang, but we've put a few tips for you below so you don't injure your self and you get the most out of your hang board.
- Don't full crimp on a hang board you should only ever use open hand and half crimp grips on a hang board.
- Keep your shoulders away from your ears. Done correctly, you should end up with a slight bend in your elbow as a result of correct muscle activation. The bend it slight! We aren’t looking for 90° lock-offs
- Warm-up before your jump on the hang board.
- Don't try to advance too fast. using the techniques above if you can hang from the hold for 30 seconds you can move to a smaller (harder) hold.
Finger exercisers
These are great you can exercise while you binge-watch your latest Netflix series. there are various types about. the two pictured one you stretch your fingers out and the other you squeeze helping increase your pinch strength. You can buy different strengths to suit all climbers of all abilities.
Wrist Curls
Sitting in a chair, take a dumbbell in each hand. Place your forearms against your legs with your wrists hanging off the front and palms facing up. Curl your wrists upward towards your body. Then slowly lower them back down.
Core
All you need is a floor and your body weight.
Plank
Get into a push-up position. Bend your elbows 90 degrees and rest your weight on your forearms. Hold this position for as long as desired.
Side Plank
Lie on either side with your legs extended and stacked one on top of the other. Prop your body up using your forearm, keeping your body rigid.
Floating Feet
Lie on your back with your legs extended and hands by your sides. Lift your legs off the ground. Hold for as long as you can.
Crunches
Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Lift your upper body, keeping your head and neck relaxed. Return to the starting position.
Flutter Kicks
Lie on your back with your legs extended. Place your hands under your butt to lift your legs off the ground. Move each leg up and down a few inches without having them touch the ground.
Fun Bits
Chair Challenge
this is where you get a chair with 4 legs (No computer chairs). you start sitting normally, go through the legs of the chair and try to end up back in the starting position, without touching the floor. its a great challenge, getting you thinking about weight distribution and keeping control of each limb. You can switch it up and use a table too (lengthways and widthways).
Flex Challenge
you lay on your front with your hands on your back
the rules:
- cant use your hand's
- cant roll to your side
- cant use your head
- have to fully stand up
There are some really flexible people out there, google flex challenge to watch a few videos if you're struggling.
