If you try out one of our Training Programs, one feature pretty much all have in common is that they feature some sort of suspension training designed to help increase rock climbing specific total body strength. While suspension training (whether its on TRX straps or on gymnastic rings) is nothing new, it is a powerful tool that if used properly is an amazing way to increase core strength, shoulder stability that is still sport specific to climbing.
To help you add some suspension training exercises into your training, here’s an article from Rock and Ice by British climber and trainer Neil Gresham that outlines the benefits of suspension training and walks your through some basic suspension exercises to get you started.
“The suspension system uses your body weight for resistance, and virtually all the exercises develop stability and core strength that are specific to the requirements of climbing. Suspension training has become standard practice among elite sport climbers such as Magnus Midtbø and Adam Ondra and boulderers such as Daniel Woods and Alex Puccio.”
“While the benefits for sport climbing are also clear and tangible, suspension training really comes into its own when applied to bouldering. As you crank up the resistance and drop the reps, suspension exercises can develop crushing strength in the upper body for compression and press moves as well as the leg strength for dynamic heel hooks.” – Neil Gresham
In the article Gresham outlines six suspension training exercises that target the chest, shoulders, triceps, core, and legs in a way that will produce climbing specific strength gains. The exercises he describes, which are accompanied by instructional pictures are:
- Suspension push-up
- Pectoral fly
- Overhead triceps extension
- Suspension dip
- Extreme plank
- Leg hamstring curl
Click through below to check out the complete article. While suspension training alone will not make you jump several grades, incorporating it into your training program is a great way to produce some serious strength gains and prevent injury in the process. Give it a shot yourself and just remember that as with any new kind of training start slow and prioritize perfect form to make sure you stay healthy.
Click Here: Suspension Training for Rock Climbing
(photo courtesy of rockandice.com)
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