As climbers, we all know the importance of core strength and have probably spent hours doing sit-ups or leg lifts to try and strengthen our cores. However, while these exercises can help initially, they may not be the most efficient way to increase core strength for climbing.
To help you train your core more effectively, here’s an article by Sofia Bunger in which she interviews climbing trainer Adam Macke who suggests a variety of exercises and different techniques for climbing core training.
“Climbers typically choose exercises that resemble climbing. Some of these exercises are not appropriate for strength training and can detour from good climbing technique. Most hanging exercises and even a lot of campusing can have this effect.” – Adam Macke
Instead, Macke suggests exercises such as hip flexion using a cable resistance while laying down, back extension with rotation using a resistance band, and using a decline ab-board. All of these techniques are designed to more efficiently target and strengthen individual parts of our core.
“In conclusion, Macke feels strongly that climbers should use isolation exercises to strengthen muscles, however, he also points out that it is important to spend more time doing actual climbing and training drills to learn the necessary recruitment patterns to apply their strengths.” – Sofia Bunger
Take a look at the complete article/interview by clicking through bellow and give some of these different exercises (there are photos to help) a shot. We could all use a stronger core.
Click Here: Adam Macke – Advanced Core Concepts Explained
(photo courtesy of mackefitness.wordpress.com)
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