Beginner Core Training for Climbers | Core Workout Pt. 1
Hooper’s Beta Ep. 35
Intro:
The quarantine series continues. This video is part 1 of 3 of our climber core workout mainly tackling plank progressions.
Check back tomorrow for Level 2: Intermediate, and consider subscribing if you haven't already!
Why plank progressions?
Plank progressions are helpful for climbing for a few reasons, but the main reason is that it is closer to how we climb.
Think about it, climbing involves having a 2-3 contact points most of the time on the wall. It is not often that we are just dangling our feet. So, doing sit ups doesn't make a lot of sense (0 points of contact), and hanging leg lifts (2 points of contact) are great for when we cut feet, but why not try to train our core to *not* cut feet? Why not train our core how we climb, with points of contact on a solid surface?
That’s where these progressions come into play. That doesn’t mean other core strengthening is bad. It’s awesome to have good core training for when your feet do cut off the wall (leg lifts, front levers, hollow rocks, etc) that way you can pick them back up, but these progressions can help with your climbing, training, and even your technique!
With that being said, welcome to level 1 (gumby).
Exercise hints/tips for Level 1:
Plank - can be done from elbows or hands, your preference. If done from hands, I prefer fists as it is easier on the wrists and also challenges our stability more. Keep the belly button drawn up into the spine to engage the transverse abdominis better.
Lateral Plank - also can be done from hand or elbows. If doing it on your elbows, maybe roll up your yoga mat so it is more comfortable on your joint. Keep the obliques engaged, try to maintain a straight line from feet to shoulder, and don't let the hips sag.
Plank shoulder tap - same setup as your normal plank but on the hands (or fists). Start with wider feet and narrow hands makes this easier. Really focus on not allowing your hips to move by engaging your core more. To make this more challenging, bring your feet closer together.
Lateral plank hip drop - Same set up as the lateral plank, try to maintain a straight alignment and perform at a comfortable depth. If you cannot touch the ground, that is totally OK, just work on a comfortable range for you.
Plank thigh tap - just a small progression from the plank shoulder tap. Changes your force and adds a little more movement to the plank shoulder tap
Lateral plank leg lift - I had a hard time putting this one in the intro because it’s so hard for me, personally, but I know to those who already practice this it may be easier. Try not to bring your top leg too far forward, rather keep it in a straight line or even keep it slightly behind you as it elevates up. Don't let the hips sag here either!
Conclusion:
Remember, this is a progression for everyone at all levels of fitness and skill! Even if you’re an advanced climber, you can still reap huge benefits from these “beginner” exercises.
Start at the beginning if you need to and work your way up to help stay safe.
Disclaimer:
As always, exercises are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting new exercises.
Written and Presented by Jason Hooper, PT, DPT, OCS, CAFS
IG: @hoopersbetaofficial
Filming and Editing by Emile Modesitt
www.emilemodesitt.com
IG: @emile166
