The FASTEST and BEST Way to Warm Up for Climbing
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- Опубліковано 21 кві 2024
- A good warm-up is a vital part of getting yourself ready for climbing or any form of hard physical activity! 💪
It can be a struggle when you get to the wall or crag to put the time and effort into your warm-up when you feel so psyched to get climbing. So, it is important for us to find a way to develop a high-quality and effective routine. ✅
But we are still left with one big problem… Most people skip the final part of the warm-up, the part all professional sports people use to enhance their performance. 📈
In this video, we show you how to cut out all the junk and only keep the most essential elements so you can fast-track your warm-up process, not only this but we will also show you how a warm-up can be used to enhance performance with a priming effect. Getting you to the hard climbing quicker and boosting the quality of your session. 🙌
Stretching Video: • You've Been Told WRONG...
RAMP Article: www.researchgate.net/publicat...
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Arrive at gym, put climbing shoes, climb 2 minutes, complain my arm hurts... rinse and repeat.
Don’t watch Ross Fulkerson’s mobility warmup
Rest, Abandon, Move On, Philosophize
😂
Raise, Activate, Mobilise:
10-15 reps of each exercise with minimum rest
1. Cossack squats
2. Split squats
3. Press up
4. Deep lunge twist
5. Leg swings
6. Assisted pull-ups (jumping)
7. External rotations
Potentiate:
1. Low intensity hangboard
2. Isometric holds (skip to 8:25 for example)
3. Jump to holds (8:37)
Optional:
Build up to light pump on spray wall circuit (if it is an endurance or sport climbing session).
You're doing the god's work my guy
💪
When I'm done with this warm up I will be tired enough to leave the gym withuut climbing at all 😅
I feel pretty proud of myself now. Turns out ive been doing pretty much this exact thing in the exact order without ever watching any video on it lmao. I have like 5 years of Bodybuilding experience that i kinda just ended up applying and re adapating for climbing. Feels nice to be reassured.
applying power lifting principles are slightly more effective than bodybuilding principles btw- i’ve gotten v10 in 2.5 years
Same here, i'm kinda new to climbing and i come from bodybuilding, i have a warm up routine that i adapted and is pretty much this one. All the seasoned climbers look at me funny when i'm at the gym but i feel so much better with this warm up 🤣
@@CiuppyCiuppyBoy i spend 30-90 minutes warming up. my working sessions are from 30-90 minutes and if i have the time 5-30 minutes rest between sets/boulders. my hardest project was 3 attempts over 3 hours.
Same
Nice, i feel better now knowing that I cannot even do half the stuff other people do for warming up.
Thank you guys for always putting out value adding content to everyone's climbing.
Been looking for a video like this forever!!! Thx so much.
needed this 🙏
okay really nice. i already do all of this in my warm up. i am happy now. i will continue :)
Man, thank you for this!
Excellent advice and love the broad set of princples rather than the "3 exercises you MUST to warm up for your send". Have been more or less following the RAM but not quite getting the Potentiate step right. For example, outdoors just doing the easier section on the project and doing part of the crux would work well as part of this.
great video as always1 What I´d like to see, since I´ve recently got started to use my own beastmaker at home is a little routine you can do to help improving your fingeer strengh. Theres not alot of videos actually showing a routine but many that talk about the benefits of this sort of training
Awesome and really useful. Love the stuff that's evidence-based that's also efficient, injury-reducing, and performance enhancing.
Realy interesting, I'm definitely giving that warm-up a try, little question tho, for the RAM part is it just one circuit? I was thinking that doing only one series of an exercise was not that useful 🤔
I really think you can achieve all of these things just by bouldering at a very low intensity, works fine for me
For people who don't actually have this long I would do some dynamic stretching for hips and shoulders, do something that gets your heart rate up and just on the verge of sweating, then warm up the fingers. At that point get on the wall with some easy boulders and go from there
How much time do you think I have
Thanks for thw advice. I am wondering if older climbers (like me) should also add joints warm up. And news climbers should add finger stretching to avoid tendinitis
Hi Stephane, could you elaborate on what you mean by a joints warm up? 😀
@LatticeTraining I mean basic joint warming : moving neck, shoulders, elbows, wrists, fingers, hips, knees, ankles with gentle movements first and a little more active after couple of gentles movements. It helps mobility, activate the muscles gently and prevent injuries
@@StephaneDubois-ie3tb Regardless of age, this would be healthy for all climbers to do! 😀😀
Unrelated question, but what climbing trousers are you wearing in the vid? Thanks. 🙏
They look like they're Rungne, the company from Magnus Midtbo
Do you have any good advice on how to fix bicep tendon inflammation? Its pretty much the only injury i have but i almost always have it
Hi Daniel, if this injury is persistent, we recommend going to see a physio or medical professional for further advice.
i ususaly stard doing loats of easy boulders as warming up just play full warming up
What is the increased risk of injury with static stretching before a session?
I think research has shown that it's better to either always stretch or never stretch before training otherwise your muscles are experiencing high load at different conditions.
Usually dynamic stretches are better before exercise and static work well after
I've also read that your muscles have reduced effectiveness after static stretching by like 20-30% but it's only a temporary effect and last something like 30 mins or so after a static stretching session. Dynamic stretching is the far better option BEFORE a climbing session and why people usually save static stretching for after a session. This is just what i've read on unverified sources so take all of this with a grain of salt but it makes sense to me. I guess in summary, if you can stretch a part dynamically, do that, but if you want to target opening your hips which is harder to do dynamically, they do the frog pose like they show in this video. I'd imagine the impact of doing this before climbing is pretty minimal.
Hi! We have a previous video all about static stretching before a session. Here is the link to it if you are interested: ua-cam.com/video/t0Wyo1nvV8s/v-deo.html 😀😀
Get to the gym, do my warmup, climb two problems, oh shit I'm out of time and have to leave
I've got AMP covered in my current warm-up routine, but you know, I'd rather be AMPed up than RAMPed up at the climbing gym.
How much time do you expect people to have for a hobby? This warm up is ridiculously intensive and long. We have jobs and other hobbies ya know lol
For real. I just climb the low grade routes at the start to 'ramp' up my body for the harder stuff.
This warmup takes me about 15 minutes.Then I can move from the warmup to just a couple grades below my limit. All the time you might spend climbing less challenging boulders, building up to your limit, and getting tired in key muscles that will prevent you from sending at your limit probably takes longer than 15 minutes. It'll probably also take you to injury-land eventually.
So, I have more power, strength, and endurance for my sessions because I haven't wasted it on many climbs below my limit, and I've got a warmer body that's ready to send near my limit in equal or less time than you because of this warmup. The warmup protocol exists the way it does because its design is evidence-based and maximizes performance, which then maximizes your gains.
As long as the initial boulders you get on are super easy for you and ramp up from there, it's very possible to have an effective warm-up by just climbing. It doesn't induce injury. The opening of this video is a little bit of a hot take IMO.
TL;DW - keep it short guys! ;)
10 minutes isn't too long for high quality information, in my opinion.
Melted zoomer brain