MY STRETCHING ROUTINE + Why Climbers Need Flexibility
Vložit
- čas přidán 3. 08. 2024
- It's time for another update on my stretching routine and flexibility gains! YAy!
MY STRETCHING ROUTINE + why Climbers need Flexibility by Mani the Monkey
Extra Content @ / manithemonkey
Tip Box @ www.paypal.me/manisbeermoney , thanks!
Streaming Channel: / @demanitized947
Climbing Gear I can recommend:
Favourite Bouldering Shoe: goo.gl/cyNsL4
Favourite Sport Climbing Shoe: goo.gl/3d65PW
Pretty Awesome Beginner Shoe: goo.gl/TrkKiM
Hangboard I’d buy if I had to: goo.gl/X71Ns1
Favourite Belaying Device: goo.gl/6g5yeC
Favourite Harness: goo.gl/Dm9k8L
Favourite Quickdraws: goo.gl/T5iHQ2
Excellent Approach and Hiking Shoe: goo.gl/eNPbrZ
Not Super Expensive but Versatile, Durable and Overall Great Rope: goo.gl/65BNf6
Top Performance but Expensive Rope: goo.gl/JHsDHt
Crashpad: I use the Mondo from Black Diamond, which is definitely recommendable, but apparently not available from Amazon. If I had to rely on Amazon, I’d get this Beast: goo.gl/PScBhw
Filmmaking Gear I use to create these videos:
Small Camera: goo.gl/7JHuHd
Big Camera: goo.gl/iRwk5p
Tripod: goo.gl/kQnMtz
Microphone: goo.gl/HW6dm2
Audiorecorder: goo.gl/XpnpHV
Editing Machine (using FCPX): goo.gl/t9EaL3
For those interested in Nutrition:
I wrote a little E-book about my Take on Diet, Health and Weight Loss including a one-week example Meal Plan (currently unavailable because I changed a thing or two and need to update that): goo.gl/cgaux4
Transparency and Disclaimer:
Some of the Links above are Affiliate Links which means that Purchases will grant me a small Commission. Since climbing gear represents a quite small niche, everything is not sold from every single Amazon store, thus not all countries are supported. However the US, UK and Germany are fully covered, you should find all of the recommended gear in these stores. And in case you're not into longer shipping, why not support your local climbing shop :)
manithemonkey on Instagram: / manithemonkey
Mani the Monkey on EpicTV: www.epictv.com/media/series-h...
Mani Hubär on 8a.nu: www.8a.nu/?IncPage=https%3A%2...
Coaching and other Business: plantbasedclimbing@gmail.com - Sport
1. Cossack Squat
2. Wide-Legged Forward Bend
3. Runner's Lunge Stretch
4. Middle Splits
4a. Middle Splits/Pancake
4b. Middle Splits/Side Bend Left
4c. Middle Splits/Side Bend Right
Cycle between 4a - 4c for 2-3 minutes
5. Front Split Left Forward for 30 seconds
6. Front Split Right Forward for 30 seconds
Repeat through 4 - 6
I really liked this episode. Thank you for making it. I'm currently working on my flexibility - its a slow and painful process but I'm already seeing gains on the wall. Just so much more ease in movement! Thanks for sharing Mani!
any one else feel that Mani loves acting like a bad climber? So much emotion, reminds me of his old intro's of his technique videos, just missing the background music. Bring it back Mani?
+1 agree with going a second time - minimum. It's surprising how much further you can stretch the second time round, with very low pain and difficulty too. I normally do a my a routine of stretches as part of my warm-up prior climbing.
One point to emphasize particularly if you're not very flexible is when getting out of the stretch to do so slowly and to not load up your muscles quickly, this is prevent tweaking or shocking your weaker muscles in the area you're stretching
Great video as always. Thanks!
Another interesting video dude. Thank you
+10 for the subtle and casual inclusion of the off-the-couch baby-blue perforated Crocs
Great video Mani. Love the channel. My R side split is also much better than my left! 😉More flexibility makes it easier to keep centre of gravity still.
nice tips Mani, thanks!!
gutes video! danke!
Thanks man! Nice movie
Nice video Mani! I am still following your flexibility and stretching routine from a year ago until I am able to do the splits, then I'll update it to this one. Thanks for sharing your routine with us :)
Nice video 👍
Good video...and you are really reaaaally flexible..nice!!! Also, it's sooo funny when you make all this weird faces while you stretch hahah :D
Flexibility training while may seem boring, definitely bumped me up a V grade. Once you get the feedback on the wall it's worthwhile. Interesting point about the obliques being overworked due to lack of flexibility!!
Neither know about names of stretchings nor muscles you stretch but my handball coach always insisted on not bouncing. He'd rather apply progressive pressure until release.
Try some weighted stretching... weighted pike and weighted splits. It's helping me. Also two other methods which I feel you should practice are lowering into the splits (it sets your hips up better), and also going into less than maximal splits and rotating through the three. See how well you can do that movement without arm assistance.
Nice video Mani. As a climbing coach, let me tell a few words. I like your videos and I am sure you like some constructive and improving pieces of advice. I would like the word Mobility instead of Flexibility. First is more about active, the other is more about passive. At the beginning you sad Leg flexibility, which would be better called Hip flexibility. For example knee is part of our legs, but that has to be stable. If our hip is stiff, then we could twist our knees, which is quite common in climbers. Maybe you could try, or tell about the PNF method, which is more usefull, then avarage stretching. Lastly check on youtube Kit Laughlin. He has some interesting videos about this topic. He use massage, as a part of stretching. I hope my words were usefull! Keep climbing/ posting my friend! Hugs from Budapest.
@M. Jones Easyflexibility looks great, but expensive.
that´s correct, you should train mobility not flexibility. when you train mobility you get flexibility, the contrary is not as true
Thanks for the ideas!
At which point in a session do you do your stretching? Before or after Climbing? In the end or at the beginning after the warmup?
You should do dynamic stretches before you climb and static stretches after you climb
Nice Job Mani! Only youtuber that makes no fortnite dance
I'm recovering from groin strain at the moment my flexibility is so bad right now
Side to side first stretch: Cossack Stretch
Ha! 7:53 Very nice :-D
Perfect form
existential dread kicking in 11:01
Hahaha 😂
Hey Mani, first of all - love your channel. There is a issue that I would be very interested to hear your opinion on. I weigh in at 87 kg (185 cm). I am relatively lean and fit but this seems to be my natural weight when training regularily and eating healthy and according to appetite.
I have seen a list of elite climbers and they all weigh ridicolusley low - even a relative giant of a climber like jan hoyer is well below 70kg.
What do you say? Should I actively try and loose even more weight. I guess even if I would get absolutely ripped and shredded i could only loose like 3-5 kg more weight at max in fat. The rest would have to be muscle mass.
Do you think I can ever top a 8a or higher with this weight?
Another thing. I noticed, that across gyms I absolutely do much better at boulders than lead (train for half a year now). Is it common to have a aptitude for one field of climbing? I actually enjoy routes much more but I progress much faster on boulder.
Would be super thankfull for your feedback.
Jan Hojer is 77kg
And fat is not the only type of weight climbers can lose, you can probably lose some kilos in your quads as well
Will I ruin the rubber on my new shoes if I warm them up using a hair dryer?(to make it easier to break them in) It worked for me with my old pair but I feel it made the rubber less grippy but don’t know if it’s just me
Use warm water instead. Just fill your shoes with hand warm water and let it sit for 1 minute. Then put them onto your feet and wait for them to cool down and eventually break in.
Hey ! I LOVE all your videos ! I am training hard and I have a stupid question to ask : Is it possible to improve flexibility after 40 ?:)
Not personally 40, but my father started stretching around 46 after over 30 years of weight training and running. He mostly focused on yoga, but I feel it would be comparable. His progress was slower, but it made a big difference. Just be careful not to try and go too quickly, be extra gentle when pushing into stretches. So go for it, just with the expectation of a little more patience
@@brendan.perdue Thanks:)
'Big step forward' = 'Lunge'.
Do you stretch after every climbing session?
In my opinion, for quickest gains, you would ideally stretch every 2nd day, whether that means on climbing days or rest days. If it falls together with a climbing day, I'd stretch legs before climbing because I want t capitalise on the greater range of motion after the stretching.
Ok thanks
for quickest gains stretch each muscle you're trying to get more flexible for 10 minutes a week. That is the max you should do. 5 min minimum
Hind thigh-> hamstring
Flexibility changed my climbing technique drastically 😱
STOP FLEXING EDUARDO! NERD
Sasha Singer oooooh laughed quite a bit 😂. I’m such a nerd
@@edulatorrevget trolled!
@@edulatorrev 1v1 me minecraft uhc
Should explain WHEN.
Dynamic before, static after
I've heard that stratching after climbing is decreasing your flexibility but I'm not sure if it's true. Does anybody know something about it?
I don't see any reason why it would: stretching prevents muscle tightness after exercise and the many injuries related to it. From personal experience i recover a lot faster after a long climb if I have a nice long stretch
Well if you have already climbed you should be as stretched as you can, so if you overxtend you could maybe micro-damage your tendons. Those damages heal very slowly and you could hurt yourself. Just stretch before climbing or on other day! I my opinion of course :)
What pants are those?
Would like to know that too
E9
Hey Mani, I love your videos, they’ve helped a lot my climbing. I have a suggestion to help your front splits. I come from a yoga background and there are a lot of good tips on front splits in yoga, I can at least recommend the exercises shown here: instagram.com/p/BsGd3Zdgro7. I hope this helps. Keep up the great videos 😊
Your "front split" or just split is done horribly you are going to injure your knee. Your foot should be in line with your back leg not lying on the side, and your hips should point forward like 2 headlights. If you can't do that work on your half split before to work on your hamstring flexibility then start by going further little by little.
Your straddle on tips on the straddle are good otherwise.
Hello Mäni, kannst du auch mal ein Video auf deutsch machen?
ja wär auch mal nice
Watch more English media and content you will need it either way. I myself am a Dutch person and I had to learn
@oatsman you're right, ironically I needed to use google translate to understand that but yeah regular practice is the most important thing to remember for any valuable skill.
Don't the pants remove some of this flexibility?
Depends on the pants
I won't lie man, you need some new socks.
crocs and socks 🤮
I can't do any of those exercises you just did and can still outclimb you. Not sure how flexibility is even remotely important. (except for the gimmicky few moves)
Calm down. Sure you could do many hard moves with strength, but utilizing flexibility can make it much easier
You climb at an elite level. That’s impressive