My Science Based Climbing Warm Up
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- čas přidán 23. 07. 2024
- Discover the ultimate climbing warm-up routine in my latest video, "My Science-Based Climbing Warm-Up." This quick, effective, and efficient 13-minute warm-up has been a game-changer in my climbing journey, helping me progress from V4 to V9 in just one year at BPUMP.
It's based on sports science and will take your climbing to new heights.
Join me as I break down the science behind each exercise, ensuring you maximize your performance while minimizing the risk of injury. Whether you're a beginner or a seasoned climber, this routine will get you primed and ready to crush your climbing goals!
Warm Up: docs.google.com/document/d/12...
Related Videos:
• The Climbing Iceberg V...
• How I went from V4 to ...
Timestamps:
0:00 - Side Effects of a Bad Warm-Up / No Warm-Up
2:58 - Activation
6:37 - Potentiation
9:03 - Movement The Right Way
11:24 - Specificity
Instagram: / crispycrimpsclimbing
Disclaimer: This video is for educational purposes only. Any information shared is based on personal experiences and research. - Sport
Funnily enough, I'm sort of a begginer (1.5 years experience and around the V4 level) and I do most of these for my warm up. As for drills, another couple good ones are straight/relaxed arms, "not stopping" (so you do an easy boulder but your body is always swinging, so you are more dynamic and deadpointy), or no readjusting (so you get used to focus on correct hand and foot placements).
Thanks for sharing! I must say I'm guilty of reajusting way too much, gonna try it out. Do you feel they helped your climbing?
@@CrispyCrimpsClimbing It at least makes you more aware when you do readjust (sometimes it's needed). It also teaches you to go from uncomfortable positions when you do place something wrong, which translates to the worse footholds or handholds you get on your limit climbs vs your warmup.
Got it from a Louis Parkinson video, shout out!
Yeah, my routine is quite similar as well. And I also focus on flexibility since it is one of weak points and I cannot make myself work much on it at any other time.
On the topic of flexibility. Does anyone know, how to improve ability to match your foot with your hand? I couldn't find any videos or discussions on that particular topic. And I wasn't able to find a strech mwlyself which would give significant result with that problem.
@@dmitriydrozdov1035 For range of motion, matching hand and foot requires hamstring flexibility. But that's the extending side, which is mostly passive. To improve your active range of motion, you also need to strengthen the contracting muscle, which in this case would be mostly the hip flexor.
@@Allen_lena the main problem is with the active motion. Do you know any videos or recommendations on that?
Very useful! I do a lot of these things, including the warm up and technique warmups by actively thinking about style. I can confirm it is a game changer!
For sure! Working on different styles and angles has been one of the biggest things in my climbing lately I'm glad to hear I'm not the only one
My warm up is quite similar, I fully approve this! I will only add 2 series of calf raises around min 2, right after the kicks.
I was searching for something straightforward like this. I am the kind that is to impatient to warm up and I don't usually regret it but someday I will so this landed perfectly in my feed. Love the content btw
Glad it was helpful! I'm the same way, tell me how it turns out for you 😁
Great video! Will try out this routine soon
Thanks! Tell me if it helps 😁
I do a very similar warm up routine albeit heavier on band exercises for shoulder and wrist. I adapted it from gymnasts, they sure know the science of prehab for high intensity bodyweight disciplines.
Yeah! if you see this video of mine czcams.com/video/ggV5jrWaaYo/video.html
I actually mention how some of the best climbers have a background in gymnastics and how many of the concepts translate, not just the excercises. Movement is universal
Thank you bro! I cannot believe you don't have lattice level views. I learnt so much from just this video
@@beelzebub2808 Wow, thanks man! That's probably the best compliment I could ever get. As long as I put out good stuff the rest will come with time. If you think this was good just wait for the next one!
Thx :DD will do it at Thursday :)
I keep my promises! Good luck benji 😁 Tell me how it works out
For the one arm hang shoulder warm up. If you really want to isolate the shoulders to warm it up, don't use your Pinky finger and your wrist wont be interfering your shoulder. I do this while doing 1 arm twists while hanging and it really activates your shoulder.
Sounds good, do you just think about not using pinky or do you go for 3 finger drag?
@@CrispyCrimpsClimbing 3 finger drag
@GucciFeet so you are doing one arm 3 finger drags? Wow man, you're pretty strong 😂 I don't think my fingers can take it but I'll build up
@@CrispyCrimpsClimbing more like a pull up grip on a bar with 3 fingers (no thumb). it hurt a bit in the beginning but in the end felt nice to accomplish.
@GucciFeet ohh okay understood, any tips for how to place the pinkie finger? Felt kinda awkward
I also want to recommend stretching and cooling down after each session!
I personally don't do either after sessions, I do understand why you should but I always seem to just end up adding more junk load to my session. I would rather cut it a bit shorter and not wear out my body more. But for mobility I try to do it by its self so I dont neglect it
I do a very similar routine, one thing that I suggest is downclimbing the easier boulders you are using to warm up, trying to reach the furthest foothold you can, while keeping your hips close to the wall, that helps a lot in opening the hips
Personally I never liked down climbing but I've heard of many people who say it's helped them! There's many ways to do things I guess 😁
"just relax go full screen and listen to the sound of my beautiful voice" very smooth
Lol, thanks Charlie, tried to make it interesting
@@CrispyCrimpsClimbing this is my second video I've watched and the vids are just awesome
Thanks!! I really apreciate it, i'll make the next one even cooler! Just for you
Louis Parkinson just recently put out a video with a lot of great drills for learning movement and technique as part of a warmup. Would reccomend checking it out.
The title is about being stronger than your grade and learning technique.
I actually have it open on another tab 🤣 Just havent gotten around to watch it, i'll do it now. Thanks!
@@CrispyCrimpsClimbing this and Louis’ are the best two climbing technique videos I’ve seen in a while. Instant classics.
Wow! Being compared to Louie is crazy, I've been watching his videos for years, I'll try to live up to your expectations Josh 🔥🔥
Hey, really enjoyed the video! I will definitely try it out soon, but could you provide the science studies you used? I am writing a school project about climbing training and would love some good warm up articles. Thank you!
Hey! Sure, I went through quite a few but these 2 were the ones I based most off + Personal experience
www.tandfonline.com/doi/full/10.1080/23328940.2017.1356427
www.researchgate.net/publication/280945961_Jeffreys_I_2007_Warm-up_revisited_The_ramp_method_of_optimizing_warm-ups_Professional_Strength_and_Conditioning_6_12-18
I would add that there are many youtube videos and instagram posts that count in the personal experience. Like lattice, the climbing physio, hoopers beta and more
Hope this helps out!
Yo I've got a formatted list of like 50 relevant studies for climbing if you want it
@@average-team-kid share pls 🙏
Really good ideas for warm up. No idea what type of person neglets warm up if they are serious about their fitness.
For a person who hates wasting time, it took you two and a half minutes to go to the point. That is almost 20% of your video.
I think since I had seen a lot of improvement over the years without warming up and initially didnt have any issues with it I just let go of the idea. Then once I did try it out it felt that I wasnt getting anything out of it so it was just a waste of time.
Lol I get what you mean, I think its very important to establish context and also all the studies i've seen regarding learning and memory is to first point out why the following info will be important so that the brain is primed to take it in. Even though the video is my routine I think whats more important is learning the ideas behind it so anyone can adapt it to their needs
"Hover hands"
hover your hands over the hold for a couple seconds before you grab the hold
Do you have a fixed time you do?
@@CrispyCrimpsClimbing 2-3 seconds usually
I'll try it out!
warmup routine🤚🌜
warmup poutine👈🌝
Such an awesome channel name.....still hate crimps though.
Lol, me too, but it just felt right. Maybe I'll grow to love them
I do this an still get injured XD
Some times that still happens. When ever it happens to me it's usually because o one of 3 reasons:
1. I've been climbing too hard / too much / or only in one style
2. my rest has not been great or am really stressed
3. i've been eating a ton of junk food
I would recommend if you haven't to see this video:
czcams.com/video/ggV5jrWaaYo/video.html
Nice tips! But i think your warm ups on the wall are a little too hard for warming up. I usualy pick around 8-10 boulders from the lower grades and focus on al the different techniques that i want to improve. A warm up boulder should look easy, struggle free and has almost 0% chance you fall of it.
Yeah! 100% I start with easy boulders, its just that for the video's sake I only usually film more interesting looking ones 😁
bro just copied my exact warmup 😭🤠
Too slow cowboy I uploaded first 🤣