Climbing mobility routine reddit. I put together a big guide to mobility, with 100...
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Climbing mobility routine reddit. I put together a big guide to mobility, with 100+ exercises from head toe and 'recipes' for specific restrictions & postural issues. PURPOSE: Measure for developing functional benchmarks and examining functional outcomes over an episode of post acute care. Full Body Mobility routine for Climbers - great stretches and exercises to improve the wrists, shoulders, back, chest, hip and hamstring mobility 0 comments Best Top New Controversial Q&A What are the best ways to improve my hip flexibility? I have been climbing indoors for almost a month and a half, and I have been watching videos on how to climb better. I'm rarely too sore to climb. Mobility, balance, and coordination are also clear facets of functional movement and preparedness. Flexibility Coach Fran takes us through a 10 minute hip & lower body yoga flow, designed specifically to help climbers to develop their mobility and flexibility for rock climbing. I have been using the mobility/stretching routine described in Eric Hörst's book, Training for Climbing for several months now. Maybe throw in like 3 sets of min edge hangs or weighed hangs, if you feel super fresh. I’ve been doing some of your hip mobility and ankle stuff and getting good results so far. Wondering how much I should run, how often I should work out vs climb, and how your workouts break down. The best workout routine for rock climbing is rock climbing a lot, but I know what you mean about schedule getting in the way. A good gym routine to help climbing? Hi! I've been working out at the gym for about a year, and started climbing this summer. Right now I’m just sticking with some videos by Tom merrick till I get a feel for this routine. Try adding these exercises to your routine a couple of times a week. Today’s topic is Mobility and Recovery Tools. Flexibility/mobility, balance and general body control certainly sound like skills that would help with climbing but people rarely use them well on the wall. This may give you quicker mobility gains. com Feb 14, 2024 · Boost your climbing performance with these unique off-the-wall mobility exercises. Now that I live in the south and nowhere near mountains, it’s strictly indoor. Can anyone recommend some exercises that can be done in a gym that will help with getting climbing fit again, please? Pistol squats (especially weighted or explosive ones once you have the movement down) will probably have more climbing carryover and would make for better stability work than regular goblet squats, and improves comfort and mobility in a deep rockover/perch position on footholds. The dynamic stretches are all the same as the BWF routine. I've done different types of training before including the usual gym splits, bodyweight and gymnastics training, but never found a good routine that I could be consistent with. Nice routine, quick question I was taught to do exercises before stretching. I don't know if there are any real names for those little exercises. My main tokens for the debate on what seem most useful: Love your videos. Photographers photo site - Amazing Images From Around the World In order to climb at your highest level and pain-free, you must have adequate mobility throughout your body. I've put together a general 5 minute morning mobiliser that can help incorporate a little bit of mobility into your day to day routine. Here are some of the best workouts for climbers and boulderers. Muscles are extra, just wanted to have a defined body. What's the best mobility routine you have followed? I've made a post recently about this but I have been working at a hectic office job for the last 2 years, working 12 hour days. Whether or not this is feasible depends hugely on what is available to you, though. Try random mobility routines, do some yoga, make your own routine that you enjoy and moves your body through a bunch of motions every day. Improving finger mobility ? Hey, As years of climbing (and training) goes, I feel that I'm loosing mobility in my fingers. Just keep in mind that these exercises are generally counterproductive if your sole focus is on climbing as hard as possible. Following generic yoga/stretching routines is better than nothing but it's not optimised for climbers. It is also described in The Rock Climber's Exercise Guide by the same author. The thoracic spine is the group of spinal segments below your neck and above your low back. Hi everyone, is there a good really minimalistic mobility / flexibility routine out there to accompany the minimalist routine? Most of the stuff i found still seems to have a lot of fluff / will take longer than the minimalist routine or does not really cover the whole body. Aug 25, 2022 · Dynamic stretching—smoothly moving through a full range of motion, spending equal time in each phase—helps improve mobility prior to climbing. If you're thinking of lower body mobility, you may have some luck with trying to use flexibility more in climbing - things like trying for high feet or heel hooks, even when they make the problem harder. Get a hangboard for home training, it will do wonders for your grip (forearm) strength. You don't have to have entire pre-hab days, but you should identify any mobility issues and address them frequently. There are three things that helped my mobility immensely. For Yoga is an odd one in the sense that it does improve numerous climbing related skills, yet most yoga instructors I've seen climbing aren't great. Welcome to the Bi-Weekly targeted talk, where we nerd out on one item crucial to the home gym athlete. There are plenty of studies doing strength and endurance but it seems harder to find good or any results on mobility We would like to show you a description here but the site won’t allow us. Reply reply ToDoOrNotToDo22 • For instance if they like rock climbing, work on thoracic mobility and t spine extension with overhead; work on scap retraction/depression strength and upward rotation/reach using serratus instead of upper trap; work on lat strength and coordination for pulling from an overhead position, etc I do about five minutes of cardio followed by mobility and light strength exercises. What are your most effective and time-efficient moves / routines I think mobility work got a bit overblown with the Crossfit trend and it's insane to see the amount of implements lifters now think they need to do lifts. Hit new PRs, or get out of bed. I spend about 15 minutes total doing non-climbing warm-ups. Stretching, soft tissue, heat, cold, wraps, and more. Strengthening exercises for lower trapezius, rhomboideus and erector spinae. 1) youre warmer, 2) stretching reduces activation and part of mobility is being able to recruit the right muscles. Stuck? This guide's mobility routine for athletes unlocks your climbing potential, boosts reach & aids injury prevention. (I. Strengthen your muscles and improve your flexibility with this guide. For Apr 13, 2020 · Intro In response to the last stretch 101 video I wanted to post my stretch routine I generally do before I start climbing to loosen up my legs and hips. Would this routine not be more effective by doing the excercises first. At the gym I've had two routines that I've alternated each time, one for legs, chest and bicep, and the other for back, shoulders, and triceps. I've done something similar, but instead of having a dedicated workout, I do 1-2 exercises of it post-climbing or alternating with hangboarding (generally compound exercises are really good with hangboarding IMO). May 17, 2022 · Why Climbers Need Mobility (And How To Get It) Here, Brooke Raboutou demonstrates three exercises to improve your spinal flexibility and rotation for climbing. ? Since lifting, my shoulder mobility has decreased dramatically. Lots of stupid twisting and flailing around. Perform the wrist and finger exercises on these pages for 6 minutes, alternating in 30-second blocks between the two stretches in each section above. I think it is extremely benificial for climbing, due to the mobility and strength gains you get. Honestly, it looks really silly. . 3 sets x RPE 8 hanging leg raises. I am/was pretty bad in hip flexibility and mobility and I realised most of the time it isn't my flexibility which holds me back, but the strength of my hip muscles in wider or compressed climbing positions. Mobility exercises for upper back and shoulder (emphasized thoracal extension and rotation). If you really want to tackle some specific issues, consider a sports therapist or having a few sessions with a professional coach to create a mobility routine. 8) up/downs on auto belay Gradually work up grade difficulty to whatever grade/routine I have planned for that day I also usually do some cardio (jogging) or circuit workout (either core or antagonist muscles in shoulders, arms, chest) when I'm done climbing. You’ll see a lot of adductor work so I can get those big foot reaches while staying close to the wall, and a lot of The joint mobility is a great warm up for lifting if you've been sedentary all day. I try to climb 3 days a week (Sunday, Wednesday, Friday), and do antagonistic training two days a week (Tuesday, Thursday). Perform the exercises for three sets of 30 seconds daily. In particular, my shoulders often feel very sketchy because of precarious lifting exercises in the past, and I don't want this to hamper my climbing ability. In this video, Aidan shows us his flexibility training routine: 1️⃣ Firstly, 3 simple exercises he's stuck to in the past to develop such amazing mobility. New comments cannot be posted and votes cannot be cast. Incorporate bodyweight strength exercises, like push-ups, squats, and planks, to build overall strength and stability. This phase sets the stage for more intense training later on. Thanks in advance! I could also use some extra mobility in the rest of my body too- watching the Japanese pros made me realize how important great mobility is for indoor bouldering. ). This routine is designed to address some of my weaknesses while also keeping them as appropriate for climbing as possible. 3 sets x RPE 8 pushups. Start improving today! Apr 19, 2020 · 25 Minute Climbers Mobility Routine (FOLLOW ALONG) Tom Merrick 1. My question to everyone is: what is your mobility routine and what results did you have with it? Which routine do you recommend? This includes daily mobility work or warm-ups which are intended on mobilising the joints, rather than intense or long flexibility sessions with the aim of improving mobility. 2 hours a session at bare minimum and ideally 3 sessions a week to improve quickly. Whether they help you squat more, or just stay in one piece. Generally weighted mobility seems I'm curious about the overall mobility and flexibility of better climbers. light weight many repetitions etc) I have trained Calisthenics in the past also to note so pull up variations and dips etc are As my finger is broken and climbing is off the table for now, I thought it would be good to share a variation of my mobility routine that I use as a part of my weekly climbing routine. Hi there, Like many, I am struggling to systematically include mobility and strength (bodyweight / resistance band) work in my running plans. The good thing about climbing is that you will achieve that just climbing boulders or routes that demand flexibility. What do you do? Which exercises/stretches? Generally looking for a full body mobility routine intended for lifting weights/injury prevention/increasing flexibility. See full list on climbing. Basically, the second book has the mostly the same content as the first but goes into less detail about the science behind it. I usually mix 2 bouldering sessions a week with gym workouts in between, but wanting to know best sort of workouts that will compliment climbing. I've searched it the FAQ and saw Starting Stretching as well as some other programs, and they seemed what I wanted: a 15-20 min routine to perform everyday. Also improving posture and counterbalancing age-related muscle loss across the body, which we all face after age 35. I just got back into my climbing and it’s seems like I have retained all the muscle memory and skills I had from years of bouldering, but im lacking the strength needed to complete my projects. For the first question most of my research seems to just say "Stretch post session, roll out post session, and eat some protein. Besides that I have been training on the rings for a few rings. One major weakness that I have is that I definitely need to put more emphasis on mobility work. Maybe I can make a video of the whole routine. I created a Squat Mobility Routine that you can do daily to supplement your leg and hip flexibility. Light traversing or very easy (<5. I’ve been climbing on and off for 4 years, the first 2 were consistent 3-4 times a week with a mixture of sport and bouldering, mainly indoor but sometimes outdoor. Yoga is an odd one in the sense that it does improve numerous climbing related skills, yet most yoga instructors I've seen climbing aren't great. If Cardiovascular workouts for overweight people Weight-bearing activities such as walking, dancing, and climbing stairs use your own body weight as resistance. Any tips to gain back some mobility ? Any advice on other excercises I should add to my routine that would help with grip strength and climbing in general? Climb more. Right now I’m doing an upper/lower split with one day full body Calisthenics for strength training 4 days a week and on my rest days I plan on adding some type of flexibility and mobility routine. Getting to 3x8-10 would be a good baseline for unweighted before incorporating more challenging variations. Reddit's rock climbing training community. Does anyone have a good stretching routine for climbing? Climbers of Reddit, what is your workout routine? I'm a beginning climber (working on V3s) and looking to get a good routine going. It's kind of hard for me to think of all the names of the exercises, so I'm not sure how to share the routine with you. Starting stretching is also a great routine to do several times a week with regards to static stretching. Happy Holidays everyone, cheers! Archived post. Follow along mobility routine for climbers with stretches and exercises to improve the wrists, shoulders, back, chest, hip and hamstring mobility. Start with just a few minutes a day and gradually increase your workout times. The routines I've looked at so far don't seem to have much consistency between them and aren't climbing oriented (if I'm being honest I don't want to do a comprehensive flexibility/mobility routine when a shorter/more specific one would suffice for climbing or training for climbing purposes - i. It's short, but effective! One major weakness that I have is that I definitely need to put more emphasis on mobility work. These days I'm into climbing and exploring more about gaining mobility and strength through ranges of motion to move better on the walls. I'm interested in hearing how other climbers warm up for bouldering, their rational for their routine, and what level they climb at. It seems like a lot of people agree that finger strength, general functional body strength, and hip flexibility are really important. For example, I cannot fully flex my middle fingers (L + R). ". We would like to show you a description here but the site won’t allow us. I haven't had time to go to the gym or do any movement really. I feel like office work and lots of climbing is a bad combination, so I really need the routine to prevent injuries. Static hangs and pullups won't help you. The cheap way, if you are insured, is to have your dr give you a referral (you can usually just call their office and ask over the phone) for physical therapy. Join the millions who wake up with us every morning. What are some of the muscle groups I need to target the and the best exercises for them? Aug 25, 2022 · Dynamic stretching—smoothly moving through a full range of motion, spending equal time in each phase—helps improve mobility prior to climbing. I restarted climbing mid-2021 around V3/V4 and recently broke thru to climb V5 about six weeks ago Developing finger pain 😭 A couple of months back I developed some right-hand ring finger pain, I’m pretty sure while climbing an overhang V4 (or maybe overdoing pull exercises). You'll appreciate the routine when you're 50-60 and still active and doing fun things while your friends that were strong AF sit around all day talking about the glory days because their body is fucked. Dedicated to increasing all our knowledge about how to better improve at our sport. This article speaks specifically to mobility in the thoracic spine. I took a pretty long break from climbing once covid started. I warm up for 15 minutes and stretch, then I build from V0s up to my current projects in the gym. During weeks 1–4 of your 12-week climbing training plan, you’ll focus on building a strong aerobic base and improving mobility. But definitely add more jumping, sprinting, climbing, and generally just moving-your-body-through-space. Here’s another one: strength train your shoulder stability, as it is often neglected when training pull-ups, barbell presses, or most typical bodybuilding exercises. I've found multiple videos online with different shoulder mobility movements but each video has different ones. Best off-wall exercises for climbing specific strength Mostly opening this up as a discussion for what people believe has advanced their climbing the most in terms of the off-wall climbing elements. Welcome to this quick, less than 10-minute long morning mobility routine that focuses on the full body. light weight many repetitions etc) I have trained Calisthenics in the past also to note so pull up variations and dips etc are Everybody up their ass with mobility and flexibility. Mobility and Flexibility app for climbers - your input needed! The importance of range of motion, mobility and flexibility for climbing performance and injury prevention is well known. Reddit's rock climbing training community. Whether you’re dealing with stiffness or simply want to stay active and Jun 27, 2022 · Climbing requires good cardio, strength, and endurance. You can help this process by doing stretching exercises. You can see the complete step by step guide by following the link. This is the routine I have tailored for my needs. Feel free to comment on my routine with suggestions of things to add or take away, or things to focus on. The goal is to wake up my lower body and upper extremities. What do you recommend in terms of frequency for some of these exercises? Some days, I’m actually so sore from the exercises. Gym-based exercises for improving climbing? Following ankle injuries, I'm looking to get strong and fit again, but won't be able to climbing on a wall for at least a couple of months. My two big questions are: "How do I maximize recovery post climbing?", and "How do I maximize recovery on non-climbing/workout days?". Any mobility that you don’t really use actively in an exercise (shoulder mobility if you don’t do presses for example, or pike mobility if you don’t do lots of leg raises and stuff like that) will take a lot of time and energy to improve. Which isn't very serious, but still very hard. Hope you enjoy! Not my channel, but I've done some of the mobility follow-alongs from this channel before for hip mobility/flexibility and they've seemed to help me out – nice to see him do a vid specifically for climbing. For stamina (cardio) I do everything from running, hiking, and biking to jump rope, boxing/Muay Thai, and swimming. I’ll go first: • 9 times out of 10 I use an adaptation of Tom Merrick’s 5-min mobility routine. You can practice these mobility exercises and yoga poses on rest days or before and after climbing sessions. 13M subscribers Subscribe We would like to show you a description here but the site won’t allow us. Anything in the vein of keeping you intact, moving correctly, and feeling your best is up for Equipment: gymnastic rings, any sort of bar, a broomstick on top of two chairs Exercises for straight-arm strength: static front lever holds, front lever raises/pulls, inverted hang to front lever, ice cream makers Exercises for bent-arm strength: rows, archer rows, front lever rows Antagonists, mostly for injury prevention. At what point does mobility training start to improve/hinder performance? Are there general goals to hit (touching toes, being able to do a high pistol squat, shoulder mobility, splits , etc. 2️⃣Secondly, a short maintenance What are y’alls mobility routines? Pre-run, post-run, Recovery/off days? I’m trying to build up a consistent schedule besides forward folds and calf stretching when I make my coffee. Pistol squats (especially weighted or explosive ones once you have the movement down) will probably have more climbing carryover and would make for better stability work than regular goblet squats, and improves comfort and mobility in a deep rockover/perch position on footholds. If you feel up for it, why do you do your routine versus others? Did you try others over the years? Advice for other athletes building up mobility/stretching routines? Adding flexibility and mobility training. I've also included the same or similar exercises into warm-up or as stretches post-climbing. Maybe Like they said, hip mobility exercises, also kettlebell swings, at least to me, are an incredible leg/core workout that forces you to transfer power from a pseudo-squat position to standing, which I do all the time in climbing. The routine focuses on common range of motion restrictions as well as activation of commonly weak/loose phasic muscles like the glutes. Climbing day - goof around, clean up my moves on routes I'm comfortable with, little challenge Off day - rest, take my dogs on a short run, yoga Climbing day - project again Lifting day - train core and legs Climbing day - have fun Off day Repeat Just recently started climbing and this schedule has worked great for me. theSkimm makes it easier to live smarter. e. Designed to be quick, accessible, and easy to repeat daily, the routine focuses on gentle movements that support joint health and improve the way your body moves. Equipment: gymnastic rings, any sort of bar, a broomstick on top of two chairs Exercises for straight-arm strength: static front lever holds, front lever raises/pulls, inverted hang to front lever, ice cream makers Exercises for bent-arm strength: rows, archer rows, front lever rows Antagonists, mostly for injury prevention. This is also clearly a lack of mobility problem. Sep 22, 2025 · Learn how to warm up for climbing like a pro in under 10 minutes! Discover quick mobility exercises, activation drills, and climbing-specific movements to boost performance, prevent injuries, and get your body and mind ready to send your next project. I wouldn't drop the barbell stuff altogether, it's still of practical use. So for something new, I decided to make my own workout routine, though I need some advice if this is good for my goals (title). I'm lazy). I have a whole routine that keeps my upper body healthy. Workout B (assistance exercises and vertical/coordination climbing): Repeat the warm up and flexibility training from Workout A Weighed pull up 3-5 sets of 5, RPE 8. I've been climbing for two months and am hoping to learn from what other climbers do and get some new ideas. Stretching Exercises for chest muscles, latissimus dorsi and rectus abdominis. Well, I do gymnastics at a student hour. I was wondering what people who have massively improved their shoulder mobility recommended? I'm trying to get a 10 minute program that I can do before every workout of the most efficient shoulder movements possible. 5 days ago · That’s the idea behind this simple 10-minute mobility routine, created by physical therapist Monique Caruth of the American Physical Therapy Association. I'll then do about 15 minutes of easy bouldering or auto-belay. Main goal is injury prevention for running (core, hip, knees, ankles). I haven't really put much outside effort into it yet, but want to. Hi guys, basically been bouldering coming up to a year now and want to make my training a bit more climbing specific.
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