Climbing Warm Up (Super Quick)
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- Опубліковано 29 чер 2024
- Warm-ups are essential for good performance but they can be a bit.... boring. The solution to this is NOT to skip the warm-up and jump straight on the wall (we know some of you do!) but to make it quick and efficient so that you can get the fun bit, climbing! In addition to this it is important to make the warm-up balanced and sufficient for the whole body. In this video we run through Josh's regular but quick full-body warm-up, from legs to fingers.
Filmed at www.depotclimbing.co.uk
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Summary:
1) 1:04 Split Squats x6/side elevate front foot
2) 2:58 Cossack Squat 6x/side
3) 4:11 Horse Squat 20-30 seconds
4a) 5:27 Scapula Press-up 6-10x
4b) 6:10 Press-up 6-10x
5a) 6:39 Scapula Shrugs 6-10x
5b) 7:33 Pull-up 6-10x
7) 7:57 Progress Hangs 20mm edge 6-8
8) 9:08 Overcoming Isometrics 3sec hold, 3/side
9) 10:11 Boulder focus: efficiency, flexibility, power
guy in the background rethinking his life choices...
Catalyst online squad member.
Why do I climb?... what is life?
😄😄😄
@@uttley23 /3x8s09 Z z
That's literally me at the gym right now...and now I can't stop laughing 😂
Somebody give that background guy a hug please
I love the climbing😂❤
I would probably add some dynamic spinal movements into the mix myself - just anything to take spine through three planes of motion: opposing arm swings with thoracic rotation, arms overhead lateral flexions & hands behind head thoracic extensions & flexions. But that's just me maybe thinking as a yoga/pilates teacher who's also a climber. Great videos as always! :)
When I read ‘thoracic rotation’, I twisted my body and got a lovely click each way through my back so thank you good sir
I just started bouldering, thanks for this tip so I know where to start and mayby change things as I go and getting to know my climber-body a little better!
I'm 100% with you on the cardio, but it's not because I can't be bothered, it's because I find I just perform significantly worse if I'm doing any real cardio as a warm-up. It just feels like I'm unnecessarily expending the energy that should be directed at the wall. I always do cardio on my non-climbing days and this allows me to focus on my cardio goals better anyway.
It does not have to be a all out cardio session, just like 5 minutes, something to get your heart rate up and body warm
"Start fairly easy on the wall".. proceeds to show video of a deep drop knee at beginning of climb hahahah 😆 😄 love your work lattice 👍
So good!!! Love this!!! Thank you ❤
My friend is doing his birthday climbs for his 34th Birthday tomorrow. I'm glad I found your video to help us warm up properly before we send some leads at the gym tomorrow. Usually we do a 5 min jog then do random stretchers. Glad I stumbled across this great video. Cheers!
Great stuff! Will give it a try. Thanks.
Saw this video pop up right as I was packing my bag to go to the bouldering gymn, I'll try this warmup right now! :)
ditto!!
It felt good! I think I'll keep incorporating at least some elements of the warmup. Thanks Lattice!
Very nice tutorial!
Hi guys, thanks for the great vid!
I do like the “I can’t be bothered with cardio” bit
I was recommended rowing for 5 mins by my physio as part of warming up. (I was complaining about tennis elbow).
Big game changer for me.❤
I often row for 5 mins as a good cardio warm up (and sometimes holding the handle with finger tips). Trouble is it seems to aggravate my golfer's elbow :D (inside elbow, aka font elbow)
Try some isometric hangs on a bar at a few different angles, and switch from rowing to another cardio machine for a short period.
will try tomorrow
I usually warm up dynamically from top to bottom. I start with the neck and finish with squats. After that, I do some jumping jacks, knee raises, and/or burpees, and I finish it off with dead hangs, pull-ups, chin-ups, and some press-up variations. All that takes up max. 15 minutes.
I love this! I'm restructuring my warm up and definitely got some good guidance from this. For me, warm-ups are an opportunity for me to do a little bit of light supplemental work and PT for various boo boos I have. From an absolute performance perspective it could be argued it's not the best however adherence is what matters most for some of those things and if I put it in my warm up I know I'll get it done. If you climb 4 or 5 days a week it's a great way to sneak in some movement that you want to be doing regularly so long as you keep the intensity low. I also like to add a little bit of rotational movement so for the squats for example I tend to do prying goblet squats with a twist at the bottom although I will add the horse I like that. Similarly with the lunges you can rotate that into whatever that rotating yoga pose is whose name escapes me😂 this is beautiful and thanks for the guidance. The best warm up is the one that doesn't injure you and that you do regularly🎉
Brilliant.
Hi. Thank you for this Video.
On the Wall i‘m Climbing down slowly with one arm into straight. To strech my Bizeps.
Thanks!
Nice one, gotta warmup up more often, will do this one :) thx I fell asleep to thoose jazzy calm tunes.. 😂
Thank u for ur video! I watch this every time before i start my bloudering, and has really helped me throughout my session. I have a question, do I have a post warm down routine video? For the next few days afterwards I can't lift my arms above my head, I'm sure if I stretched them out they will be okay, but not sure what stretches to perform. Any suggestions will be appreciated
hello, thank you for a video.. for me the most efficient warm up is to do other climbers projects
🤣🤣
(Cries in "I can't do more than 3 chin-ups")
I love trying 5 times for 3 sets of handstands. It is really fun and you see progress by only trying to do it as a warmup. Also using elastic bands to warm up shoulders, biceps, triceps and fingers
I also like to do those:
jumping squats at the begging - raises your heart beat and warms up the feet
a bit of rotator cuff warmup with a resistance band
knee/leg raises while hanging on jugs (after pullups, before hb) : easy warmup for the fingers / forearms + core warmup
Good warm up, no doubt. I like to swing a kettle bell about.
Hi Lattice, thanks for a great video. What recommendations do you have for an older climber (59 years old) warm up? Cardio first, more reps, other exercises etc.
If you haven’t seen, check out C4HPs Injury Prevention Protocol. I have used this and a progressive hangboard routine on flash sessions in particular, and one great aspect is this is scalable to any parts not getting as warm as expected or which tend to be sore, recovering from injury, or similar. After the first couple, the pace is rapid enough to elevate the heart rate and warm the body sufficiently.
@@zacharylaschober Thank you. I'm not familiar with this warm up routine and I shall try it out
1:30 person in the back fighting demons
Real
As a kids climbing trainer, they usually warm up up like this:
300-600 jumprope cardio or 20 burpees x 2
upper body stretching
lower body stretching
hangs(6 or 8 x 7 seconds + 3 seconds rest)
dynos from floor to pull up bar 6 x
100 jumping jacks
I have had a torn meniscus and had surgery a year ago . Want to protect my knees as good as possible to avoid that happening again . Are there any alternatives to the squats ?
I did this warm up before a climb yesterday, my legs hurt so much from the cossack squats I was barely able to do V3 bolders and I woke up like my legs and arse was hit by a cricket bat for an hour
This might be a sign you need to do more strength work on your lower body 😅. In the meantime try to modify the warm-up to your current level/fitness.
Do you guys have an alternative pulling exercise to pull ups for those of us that can’t do a pull up? I can’t do the full range of motion even if I use a thicker resistance band, which means I would miss the goal of the exercise even if I did it like that. So an alternative to that exercise would be great!
I'm no expert but would a bodyweight row help
Aussie style pullups. Low bar, trx, rings, anything solid where the feet can be on the floor in front of you, the further out the feet are, the more weight is on the arms and the closer to pullup engagement you’re getting. This starts closer to a row as mentioned but the muscular engagement changes overtime.
Or use a cable machine and do lat pull down rather than pull yourself up. Same muscle groups, trackable progress.
Last, stand on a box and get an isometric lockout and eccentric for the top end of motion. Fair warning is this eccentric is more taxing and mechanically advantageous, thus hard to determine progress but can be another tool.
You have two simple options in my opinion. One: You could place a box beneath the bar and stand on it. Just like how we regress fingerboarding, you will essentially use your feet to reduce the load. Stand up and then as you lower yourself try to create gentle resistance in your lats by pulling on the bar. Essentially you're then going through the motions with a load you can control. Two: Do a few very easy climbs. As you're doing them focus on opportunities to pull (gently) overhead and focus on contracting your lats. The key point here is like Josh says, you are priming yourself to go through ranges of motion. So the warm up isn't meant to be intense - it is meant to wake up your muscles and nervous system so that they are alert to the need to work.
A resistance band can be very helpful as well.
And also, depending on how elastic the resistance band is, you can make it harder or easier. It's a good way to progress into a pull up without assistance.
Seems like it would be good to do some warmup before this warmup. 20 minutes elliptical, cycle, jog, even walk.
Neat. What about a warming up for a hangboard session?
Good question. Generally this can be focused a bit more on the forearms and shoulders and forgo the other bit. Shoulder shrugs and submax hangs just like in this video should be included but will be a bit more progressive. Then several progressive hangs building up to your session weight. Doesn't really need be any more complex than that.
@@LatticeTraining Nice, thank you!
Why not doing the pull-ups on a edge to warm pulling muscles and fingers at the same time? (Obviously right edge size needed to get intensity right)
Yes, this could be a good way to warm-up both at the same time. Maybe staring on a big edge/jug and gradually reducing the edge size across a few sets. Maybe just a bit harder to get the intensity right/gradual enough, depending on the hangboard.
For many, the additional finger stress of a pullup on an edge is excessive for a warmup. If you’re comfortably hanging +30% bodyweight off the edge, then the pull on an edge is likely fine and more sport specific, but be mindful if you want to include any weights, velocity, lockoffs, or similar this may actual decrease the value until into more of a priming set rather than warming.
Is it okay to do forearms stretches? Like having both forearms facing up and then planting the hands down. Plus reversing it so the wrist are bent down.
Yes. I do these kinds of things and they're very good for general mobility (which a lot of climbers seem to lack in the wrist). The key is that these are not static stretches but MOVEMENTS. Move in and out of the positions, either by leaning the bodyweight forwards and backwards, or rotating around the wrist, or raising and lowering the back of the hands on the floor. There's loads and loads of videos on youtube for wrist warmups based on calisthenics and gymnastics, e.g. (this one is very short ua-cam.com/video/qRFvq_MVVjI/v-deo.html). How many of the movements you include in your warmup depends on what feels good... as a general guide, I feel really good after doing some clasped hands rolling, then a flexor stretch and extensor stretch. Altogether takes about 1 and a half minutes.
@@jimmahgee wow, thanks so much for the info! I find my arms get pumped really easily so I'm thinking that doing these stretches would also help with prolonging that, I hope?
@@mindfulmagician7550 you’re welcome! Tbh I doubt they will help with prolonging pump. That’s more an endurance thing during a session. Resting longer between attempts will be of most help for that (2 - 3 minutes). Also trying less difficult problems. But pump is natural so don’t worry too much about it, especially if you’re still very new to climbing
Hi Lattice, I just messaged you on facebook ... what's the general response time? Was wondering about which of your programs would suit me, with regards to my current level and my training goals. Big fan of your work. Best,
Thanks Gunnar! Someone will be checking messages every 24-48 hours. We should be in touch soon :)
@@LatticeTraininghey, I wanna ask if I could do these at home and then bike over to the gym. Would that still be good?
Isn't the split squat executed in that manner dangerous for the health of the knees?
No. Climbing will expose the knees to this ROM, so my rationale is exposure before performance. I am interested to know why it might be unhealthy?
It might be because I'm weak but I can't stand the lattice 20mm edge, it's so rounded I constantly feel like I'm going to fly off
Our 20mm edge has a large radius. Many other popular edges around this size have a tighter radius or are even incut slightly so help you get more skin pulp on the edge. Effectively ours will feel smaller but can be more comfortable on the skin, especially the pinkie finger. Not being able to wrap your skin over the edge or nestle into the side of a pocket means there's no way to cheat the edge. And it was originally designed this way for testing finger strength.
@@LatticeTraining like I say I guess it's just because I've weak fingers, but it doesn't feel comfortable as basically any loading makes me feel like I'm going to drop off. whereas other boards that are nominally smaller feel fine as they're less rounded (sloped, even)
@@thenayancat8802 I have longer finger pads compared to my hand size and find the lattice edge difficult to hold a true half crimp as there is little usable surface, but a chisel is far easier. The 20mm with quarter inch roundover is popular because this fits many people, but mm of difference and slight changes to the roundover change drastically how effective this can be for you to hangboard compared to another person.
@@thenayancat8802 You'll get used to it over time. I switched from a resin based Metolius board a couple of years ago to the Lattice 20mm edge and saw a significant decrease in max load because I couldn't 'cheat'! But now I'm back to where I was and then some, thanks to the Lattice training programmes and I feel the edge is far more comfortable than other boards.
@@RickConnor I suspect I won't because I have a different board at home and several nicer feeling boards at my local gym :)
The exercises seem very useful for warming up but this doesn't seem super quick to me 🤔
I am not sure but is your right shoulder longer and lower than your left shoulder? Correct me if am wrong cause I feel like experiencing sthg like for myself that so I am looking for solutions
Good observation. Though I'd say my left shoulder is more elevated and this might be in part due to breaking my clavicle when I was young. My left side movement is a bit different but it's not an issue or something I believe needs a solution. Just the way I'm built. I try to keep both shoulders strong and through a good range of motion. Symmetry is overrated.
@@LatticeTraining thank you for the return you are very kind:) why I am obsessed about this is I had an rotator cuff injury while bouldering nearly a month ago then it couldnt fully be fixed, there are still some friction sounds so I felt compelled to ask you this question when I realized the asymmetry… bouldering gave me power about life I want to continue doing if you can give me any advice about the injury I will be very happy thanks again I appreciate it
@@ahmethaberdar2262 the best advise I can give you is to talk with a physio. If you are not happy with there advise or your progression with rehab get another opinion. Talk to a climbing specialist physio because they truly understand the demands of the sport and a general physio may not understand you need seriously strong rotator cuffs. Unfortunately we hear stories of doctors or physios getting people moving again but not properly returned to sports. Or even saying they just won't be able to climb again. This is very rarely the case. There are lots of great climbing physios out there and most will do a remote consolation so they don't need to be local. As you have said, bouldering is more than just a fun sport to you, so reach out to a professional and get a proper consultation if you are at all concerned.
@@LatticeTraining happy and blessed to read what you wrote thank you very much again I will surely follow your advice
Shouldn't you warm up your core as well?
I will had tip toe warm up😊
Why is there a guy having an existential crisis in the background?
That gym looks 35$ a ticket ngl haha
"Super quick"
Highly don't recommend doing the 20mm hangs for warmup. Nearly every climber I know has injured themselves doing it. Him saying "Just use your perception for it" just goes to show how injury prone it can be. Better to do Tendon Glides and some wrist variation warmups, then recruitment pulls.
Nearly every climber you know has injured themselves on a hangboard warning up?? This is quite the opposite from our experience so we'll have to agree to disagree. I think this really depends on the level of the climber using this warmup. For a newer climber that has never used a hangboard before, sure, it's probably not recommended in a warmup. However for a climber getting ready to have a board session (V5+), for example, it's a really effective way to get the fingers warmed up. We know many climbers that use the hangboard as an effective warm-up tool.