the hip mobility has been really important for me. I’ve had to start incorporating a 5-10 minute of dynamic stretching for my hips before climbing and it’s made a huge difference in my climbing and just general mobility off the wall
Always interesting to see different warmups. Dunno if you've tried a row machine, but I find that as a good alternative to the jump rope. Followed by scap shrugs, partial pullups (to just 90 degrees), then one arm hangs on a bar while rotating to stretch/warmup my shoulder. I do no hang hangboard warmups in between those sets.
I find the standing abductor/adductor machine at the gym really loosens up my hips. I’m using it with heavier weights for a few more weeks until I can hop back on the wall in a couple of weeks.
The actual research on "static stretching" is actually not that good. The studies that are usually cited for "static stretches before workout bad" usually have bad methodology, like that one study where they made people static stretch for almost 30 minutes straight with only miniscule breaks and then came to the conclusion, that this 30 minute stretching session(i'd call that a workout in itself) reduces performance by like 3%. So basically you can static stretch for 30 minutes and if you get a good bowel movement from that it already cancels out the negative effect :'D
Foam rolling is good after a workout to feel better, but won't prevent injuries, just so you know. Not flaming, just wanna help out as a climbing physio :)
I appreciate the feedback! I value your insight, but it is worth noting that many other climbing "physios" and athletic trainers would disagree. Id love to hear more of your thoughts behind this tho.
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the hip mobility has been really important for me. I’ve had to start incorporating a 5-10 minute of dynamic stretching for my hips before climbing and it’s made a huge difference in my climbing and just general mobility off the wall
Always interesting to see different warmups. Dunno if you've tried a row machine, but I find that as a good alternative to the jump rope. Followed by scap shrugs, partial pullups (to just 90 degrees), then one arm hangs on a bar while rotating to stretch/warmup my shoulder. I do no hang hangboard warmups in between those sets.
Row machines are legendary.
Thanks for sharing your routine!!!
one of our friends swears by the row machine! seems like a really efficient way to get a full body warm up
I find the standing abductor/adductor machine at the gym really loosens up my hips. I’m using it with heavier weights for a few more weeks until I can hop back on the wall in a couple of weeks.
Yeeees! This will help Mackenna a ton. Thabks.
The actual research on "static stretching" is actually not that good. The studies that are usually cited for "static stretches before workout bad" usually have bad methodology, like that one study where they made people static stretch for almost 30 minutes straight with only miniscule breaks and then came to the conclusion, that this 30 minute stretching session(i'd call that a workout in itself) reduces performance by like 3%. So basically you can static stretch for 30 minutes and if you get a good bowel movement from that it already cancels out the negative effect :'D
Foam rolling is good after a workout to feel better, but won't prevent injuries, just so you know. Not flaming, just wanna help out as a climbing physio :)
I appreciate the feedback! I value your insight, but it is worth noting that many other climbing "physios" and athletic trainers would disagree. Id love to hear more of your thoughts behind this tho.