8 Essential Core Exercises for Climbing
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- čas přidán 19. 06. 2024
- We often say our 'Core' is your connection between your fingertips to your toes. Strength in your core helps you apply tension through your whole body, fully utilising your finger strength and footwork. If you are lacking core strength you may struggle to make the most of your strength and techniques elsewhere. In this episode of our Fundamentals Series, coach Jonny Kydd takes us through 3 training sessions to strengthen your core. We cover a floor based session, suspension (rings/TRX) core and pull-up bar core training. This is off-the-wall training so remember that core strength, in the context of climbing, also requires timing and precision. Watch this space because we have a board climbing episode that will add to this understanding coming soon!
Floor Core:
Hollow Body Tucks - 2-3 sets, 8-12 reps.
Copenhagen Plank - 2-3 sets, 10-30 secs.
Back Arches - 2-3 sets, 8-12 reps.
1-2 mins rest between sets.
Suspension Core:
Prone I - 3-4 sets, 3-5 reps
Supine I - 3-4 sets, 3-5 reps
1-2 mins rest between sets.
Bar Core:
Knee Tucks - 2-3 sets, 5-10 reps.
L-Sit - 2-3 sets, 5-15 secs.
Lever Tucks - 2-3 sets, 5-10 reps.
1-2 mins rest between sets.
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Find out more about our Lattice Training Plans here: latticetraining.com/plans/
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"Floor Core"
Sounds like a new metal subgenre I'd be into.
it's like when belushi speed ball has everyone lay on the floor and turn into nightcrawlers
1:34 Category: Floor Core
1:42 Leg Tugs
2:02 Copenhagen Planks
2:22 Back Arch
3:12 Category: Suspension Core
3:31 Prone I
3:40 Supine I
4:15 Category: Bar Core
4:22 Hanging Knee Tugs
4:30 Hanging L-Sit
4:54 Lever Tuck
You’re doing gods work, thank you.
Great video! I think it would also be useful to include general benchmarks for vids like this as well to gauge where someone should be at. Thanks!
In my experience the single best core exercise is "toes to bar" with an addon (it is not for beginners tho). After your toes touch the bar, you try to touch the bar with your hips by flexing your core and lats. As a teenager I was doing a lot of calisthenics but I could never do a front lever, no matter how much I trained for it. One day I saw this exercise done by some dude in the park and Ive done it ever since. Just after 2 weeks I could hold my first 3 second front lever and I noticed my core and shoulders getting stronger significantly in general.
Give it a try!
Could you perhaps link a video or give an extended explanation of what you mean by "touch the bar with your hips by flexing your core and lats"? I'm not sure how I should imagine how the body moves from that toes-to-bar-position to the next position where your hips touch the bar
@@3.14Pie
/watch?v=SiQ5dsb1hdE
Skip to 2:45.
He is doing it kinda sloppy tho. Also on the way down stop about 10° before fully vertical, this will minimize the momentum.
czcams.com/video/Tejm5UaUFfQ/video.html
1:20
I think that's what you're talking about. I added that move to my training awhile ago, it's great.
@@alvaroc6326 exactly!
Great video and info, thanks guys
I cant wait to Watch this!!!
Deadlifts should be considered a core exercise for climbers. Not for the abs, but the posterior chain. Hips close to the wall on steep terrain is almost a deadlift.
We agree! We did a video called "The Best Full Body Exercises for Climbers" with the aim of promoting the deadlift as an excellent exercise.
Dead lifts should be added to every workout routine regardless of sport. Even for non athletes. My back pain disappeared after a couple months of dead lifting
couldn’t agree more
As always in Lattice videos, the exercises are explained and demonstrated very clearly. The progression from non-functional to quasi-functional exercises is done well. The explanation that 'core' is made up of trunk flexors and extensors which are functionally different and need to be trained differently was touched on but only in passing. Only two of eight exercises are for back extensors/posterior chain which is the wrong balance as we spend much more of our time with feet on the rock than off: it's the posterior chain that stops those hips sagging. (exception for kneebar-intensive climbing; weirdly the key importance of trunk flexor strength to this was not mentioned at all)
Thanks Duncan :) Agreed the posterior chain is the main focus if we are talking about feet on tension. I would suggest moving more towards compound movements such as deadlifts/rack pulls for this focus, as well as on-the-wall training drills.
Really good stuff over here in this video 10 out of 10!
Wow, wasn't expecting a like from lattice :)
Great video! Do the bar core exercises work the obliques as well?
Thanks for the nice video. I would have a question to others and you Lattice guys. Is the lever tuck so much more difficult than all the other exercises here or is it only me? I can barely do two repetitions of that with back not really flat and parallel to the floor (judging from a video I recorded). Any observations? Tips?
Thanks Lattice for another great video! Im wondering about something specific relating this topic. Recently I've been told a lack of core stability (amongst not so great back mobility / strength) might be the issue causing me lower back pain, since I therefore don't support my spine well enough during certain movements. I was told the McGill Big 3 is a great way to fix that and will try to do those exercises daily now. However Im also certain that there is a difference between having strength and being able to use it at the right times e.g. during climbing. Are there any on-the-wall or off-the-wall core coordination exercises in order to improve that? Or am I wrong and just by improving core strength through exercises like the ones in the video or the McGill Big 3 it will automatically cary over to climbing?
Any tips on doing Prone IYT? My shoulders always feel a bit dodgy even at an easy angle. Not really sure which muscles I should be engaging!
Aye i know that 8C, Bibblins is a great little crag! Shame it's only open half the year.
@2:51 Floor core sets and reps
@4:01 Suspension training sets and reps
I’m surprised you don’t really mention Abs roll out and don’t emphasize more front lever progression (which you did an amazing video about) as part of the tuck lever advanced level.
Hi Sigma, for the floor core session we decided to keep it low equipment, but we do like ab roll outs. I think this movement is covered quite well in the TRX prone 'i' position. We also decided to keep the bar core fairly beginner for the fundamentals series. Glad you liked the lever training video 😁
So off-topic but this guy has such a nice smiley face :`)
I definitely thought he said Parkour instead of bar core hahahaha
Ya
Ok so there is no good max effort/hypertrophy range excercises for the abs in here, so here are two: put your arms on a raised surface, like a counter, then slide your feet up the front of that object until you can't get your ass higher anymore, it should get higher than your shoulders. 10 high quality reps should be enough for most people. Great preparation if you want to learn the handstand press. Hollow body position. Leg tucks, but just hold in the extended position.
Oh and goblet and overhead squat are great for general core tension
💯✨😇🥰🌟😍😊❣️💖
i can do 1-5-8 but i then i have weak core lol
first
Title has quotation, don't know if intentional or not
8 inches of essential core exercises!
8 Essential Core Exercises for "Climbing"
Did somebody say parkour?
I watch these, but I’m too stupid to actually take the advice. Here I am saying something so I’m forced to actually do it.
Not a single word about Ukraine and their people getting slaughtered? Just carry on with your business as usual?
this ain’t it, chief
Huh? ( one word)