Ring/TRX Session for Softies: Core + Upper Body Strength for Climbing, Beginner Exercises
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- Опубліковано 2 лип 2024
- This Tutorial will teach you the Best Beginner Exercises for Climbing Specific Core and Upper Body Training on the Rings (often referred to as TRX). The Rings are particularly suitable for this kind of training because in contrast to other devices such as the Pull up Bar, which has a very static character, the Rings are hanging free. This results in a lot of undesired motion while executing the exercises, which has to be outbalanced by the athlete. Even the tiniest Core and Upper Body Muscles are activated while attempting to attenuate the typical shakyness, which would stay untouched otherwise.
As always, if you've got something from this video, please like share subscribe and I'll see you soon!
Exercises covered:
Push ups
Flys (Flies?)
Rows
Dips
Inverted Pull ups
Skin the Cat
Bonus: Exercises using flat loops for legs
Ring/TRX Session For Softies: Core And Upper Body Strength For Climbing | Best Beginner Exercises by Mani the Monkey
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Excellent tutorial for a great body weight workout, thank you.
And, I agree you can't stress a proper warm-up enough.
Clear consistent instruction with no fluffy bits. Very intense if correct form is used. I have done 3 cycles with. 3 mins rest. I’m 60 and you really feel the impact the next day. A month of this 3 times a week and you’re posture changes for the better
Mani, have fallen in love with rings again - will try your routine. freaking awesome!
Very well done and instructive video Mani, keep up the good work!
Great. Just got my rings. Will start with these exercises.
Thanks for sharing, exactly what I needed to progress. Kinda happy i am heading in the right direction 😃
Was looking for some good enough exercises to do in the climbing gym. thanks Mani!!!
Very motivating, thanks!
Thank you! I wish that my gym had some of these but not for the moment =(
It looks pretty hard ^^
Keep on going we love your videos!
you're the best. very inspiring
Good stuff man !
Very good tutorial
I always stayed away from the rings in my climbing gym except to do standard pull ups and dips, now I actually know what do without looking stupid.
His muscles are insane!
Thank you for doing this video. I've seen these at my climbing gym but really never knew what to do with them. I'm going to try these exercises today.
Do it, it's gonna destroy you pretty quickly if you're not used to it :P
Going to give this a try on Thursday afternoon at my local bouldering gym.
In terms of quality of climbing videos, you seem to be the one who is advancing the quickest. Great work as per usual dude. Also, thanks for showcasing these ring workouts, I'll be sure to give these a shot! Falafels are the best!
I'm glad to hear that, I learn something new every video!
Hey man great video!! Love the rings!!
Thanks man!
love it! LOL, at the end did you say "... not eating enough protons?!" =)
john opilac proteins xD
Yeah, he said protons. LOL
great videos man!! I love your channel. If you can make a video for specific strength for shoulders, because I often injured it. Thanks, and continues to motivate.
Great suggestion! Will do my best!
¡Perfecto! Anotado, ¡Gracias!
I appreciate your videos and have been implementing your exercices in my workout routines (especially these TRX ones and the pull-ups) BUT I gotta say this (this doesn't necessarily apply to THIS video but is more a general comment on your workout vids): the things you do and consider for "softies" are actually pretty damn advanced and require very strong core. I would even say that some of the exercices could hurt you if not strong enough, especially shoulders and such. The fact that your exercices are hard is not the issue, that's actually quite good for improving but saying it is for softies is miss leading and real softies might try all that stuff and get denied and worst case scenario hurt themselves. You should reconsider calling these workouts "for softies" lol, or try to really dumb down the workouts to make them for real softies.
Other than that great vids man
Could you do a video for rings/TRX exercises for the next step up?? Pretty please? I love all of your videos! You have helped me so much with my training. Thank you!
Happy to hear the videos help! Lots and lots of video requests coming in lately, I'll see what I can do.
beginner exercises my arse! haha great stuff though
Thanks for video man, I was planning to mount some TRX bands into my home, but the ready solutions are very expensive, any guydance home to DIY at home? And where is this best falafel, I liked it a lot? :)
Please make a core video for climbing
Wow. Falafel, best lebanese food. Btw, i loved your video. I have a TRX and never mounted before .. i'll give it a try
You won't be disappointed, the gains in core and upper body are remarkable. Falafel for the win.
great... thank you very much
Should gym rings workouts and fingrboard holding be done before or after bouldering??????
I love your channel man.. yours and Eric's are taking over my world. Yesterday I hurt my left ring finger a little, (A1 and a bit of A2). I would love to see a video about how you handle finger injuries.. what they are, if you continue during the session it occurs with some tape and whether you let it affect your training schedule? Thanks ;)
Sorry to hear from your injury man, I will try to incorporate this topic in the near future, thanks for the suggestion and get well soon!
+Vegan Rockclimbing Awesome! Will avoid climbing activity for a full week.. that has helped in the past. Sub topics I'm interested in are whether or not to rub/massage the injured areas, and whether it helps to heat/cool the area. Basically interested in anything that would help speed up the healing process (nutritions? or is that too desperate?). Take your time! Peace!
what about the resting time here between sets and between exercices? is this a session for your rest day( no climbing) or are you doing this at the beginning/end of your regular climbing training?
As a rule of thumb you want to do 10-20 sets per week for 1 exercise. You can divide however you like, for most people this means 2 or 3 workouts per week. If the exercise is hard for you, maybe you can only do 5 reps, then you should rest 3-5 minutes. If it's easy for you and you can do 12 or more reps, make the rest shorter, 2-3 minutes or even less. About combining workout and climbing, it depends on the intesity. If you want to do the workout 2 times per week, they will be very intense. You should not combine with (intense) climbing. On the other hand, if you want to climb 5 times per week (a short session), then you can also add a short workout session 5 times per week. In this case the weekend should be without both. In the end you can choose what is best for you, but there are some guidelines you should follow and ALWAYS listen to your body. If you feel a lot of pain you NEED to have a rest day or even week...
What I do at the moment is a three day cycle. 1. climbing, 2. workout (callisthenics), 3. rest (or lower body activity). After some cycles it's good to have a full recovery and rest for 5-7 days.
vegan rock climber! love it!
watching this made me fall on my face LOL you're stong
Thanks Sherri but there' still a lot of work to do :D
@@ManitheMonkey Thanks for this movie. I just got my pair of rings and I'm planning my training. Your advice are helpful!
Excellent! Thank you! May I ask where you are??
Vienna, Austria.
Awesome video. I just don't see inverted pull ups as beginner move
I personally find them easier than dips
Challenge: flat loops on feet, rings in hands, then do pushups. Balance will probably be ridiculously difficult to maintain!
An by adjusting the hight of he rings , most exercises can be adjusted too.
Wenn man die Ruine in der Höhe verstellt kann man auch als Anfänger zum Beispiel die Liegestütze wunderbar erleichtern. Oder auch Dip mit den Füßen auf dem Boden. Sehr schöne Sache so ringe
Ruine. .. ja klar. Ringe natürlich.
Yep, it's a versatile device.
Oh, Hia!
Hey man, do you ever get hip/ hip flexor pain after a bit of climbing? Every now and then I'll be halfway through a climbing session and I'll get a moderate pain in my hip flexor. Thanks.
Hm, not that I'd remember. Very rarely I get a little pain where the hip flexors insert on the quads/femur, typically from very active toe hooks, that are a bit too close to the body. But other than that I have no idea.
At what frequency do you climb / train? Is it one day climbing, one day training? rince and repeat until your weekend rest days?
Pretty random at the moment as I am not following a plan currently. I do not discriminate between days climbing and days training, for me it's just both training. weekends are for outdoor climbing, so no restdays there usually.
Flat loop and ring pushups??
bodyweight flys are a pretty poor exercise on rings.
cable crossover flys if you must
Being a vegan myself I've had the same problem over the years, people just keep telling me I eat to little protons, they don't get that life is all about atoms.
Dont forget them electrons or your diet might be more towards the ionic side. * cringeface *
und wo gibt es die guten Falafeln mit den Protonen? :)
Beim Maschu!
Can you build muscular mass while doing this exercises? Or they're more for improving strenght?
Appreciate advise
Think of a gymnasts physique
Inverted pullups... lol! I need to do a regular pull up first.
Geil brudiii
There's absolutely nothing for beginners in this video. I'll appreciate it in a few years though. :D
One year on how's the progress?
On two years, how's the progress?
it's been five years, how's the progress?
6 years, how’s the progress?
Did you film that intro yourself?
Yes
Where are you sir?
3:15 that's for the boulder routes that begin with you literally lying on the ground ☠
Yeah protons was never my thing, but on the bright side, I do eat enough proteins. xD
damn i can do all the exercises but i can't climb as hard as you
Not just any rock climber. VEGAN rock climber. Its different.
Daniel McClure have you seen that 'meat eater' rock climber? lol
welches gym in wien is das?
Edelweißcenter Karlsplatz.
"softies"...
thanks you for your sharing this videos with us ; but ; I think you don't deserve a junk food after your workout lol ; Cheat Day in a week ok; but not every day lol .. I like your vedeo spacialy when you go out and share with us your country ; your food... thanks again.
not eating enough protons :-)
I hear Germans are master rock climbers.
i hate this people that suggest the number of reps.and between 10 to 20? where have u been training this entire time? how are u giving people suggestion? it litterally doesn t make any sense: if u can do 6 reps do 6 if u can do 15.....well if u can more than 10 reps of any given exercise u should train with a harder progression of the exercise.
if you cant do the number of recommended reps you need to make the exercise easier with a rubber band for example. If on the other hand you could do more than the recommended number of reps you should increase the difficulty instead of the rep count. You could do that with a weight belt for example.
Since climbing and especially bouldering is all about explosive strength you do not need to train endurance as much and should rather try to increase your strength with harder exercises. Also, performing a harder exercise with less reps gives you more strength than an easier exercise with more reps.
Back when Mani was still vegan.
what
You seen to be struggle ng on the rings!!! That is utterly surprise ng.