Core For Climbing

Core for climbing is about resisting movement and not about getting six pack abs, though that could be a side effect. But really six pack abs is more about body fat percentage than a strong core. For the purposes of this workout we are considering the core to start at the knees and go up to the armpits, front and back of the body. This is about the ability to fight the swing when your foot pops or even better keep your foot from popping by resisting the swing.

Each exercise should be performed for one min with a one min break in between. Do the hardest variation of the exercise that you can till you can make it through the entire min, doing the hardest variation possible, then shorten the break in between exercises. If you can’t do a v up, do sit ups till you can do v ups. After, do V ups till you can do an entire min with a weight in your hand.  So, if say one min of planks is feeling easier, but flutter kicks are still working you, shorten the break between V ups and planks but keep the break longer between the plank and flutter kick. The goal is to be able to do the hardest variation of each exercise straight through without a rest, if you can, you’re a beast. 

This should be done when fresh, but warmed up, and not after other workouts or while otherwise tired, core is key in climbing. I do it right after tai chi so I’m warmed up but not spent. Doing this workout while fresh will allow you to push harder and get more out of the workout.

Even number days

  • Prone Cobra
  • V ups
  • Plank
  • Flutter kicks
  • Side elbow plank
  • Bridges

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Odd Number days

  • Spidermans
  • Russian twist
  • Plank
  • Bicycles
  • One arm plank
  • The Matrix

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As with any exercise routine you should make sure you are healthy enough before you start. Know your limits and listen to your body. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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