Tags: in-depth video, Leg Strength, Strength Training, Unilateral Training
In-Depth: Single Leg Romanian Deadlift from Climb Strong on Vimeo. The single leg RDL is a lower-load hip hinge that integrated a balance aspect into the lift. Appropriate for athletes that have stability needs or who can’t handle heavy loads, this exercise can be performed with dumbbells, a barbell, or, or preference, 2 kettlebells.
Tags: antagonists, Finger Strength, in-depth video
In-Depth: Antagonist Hand Strength from Climb Strong on Vimeo. As climbers, we tend to over-focus on isometric (static) finger strength. Work on getting your extensors strong, and your finger strength will go up.
Tags: in-depth video, Kettlebells, Power Training, Strength
In-Depth: The Kettlebell Clean from Climb Strong on Vimeo. The kettlebell clean is the easiest and safest way to bring the bell from the floor to rack position. It is a precursor to the squat, press, windmill, and other exercises. Start as you would for a single arm swing, in the standard “hike” position. Swing…
Tags: 3-6-9, Finger Strength, Hangboard, Hangboard Ladders, in-depth video
In-Depth: 3-6-9 Hangboard Ladders from Climb Strong on Vimeo. There tends to be a need to complicate the hangboard ladder protocol. Don’t complicate it.
Tags: in-depth video, Mobility, shoulders, Stability
In-Depth: The Arm Bar from Climb Strong on Vimeo. The Arm Bar is a big-bang shoulder mobility and stability drill. This is an excellent drill for developing thoracic mobility and shoulder girdle stability. Pick up a light kettlebell and set-up as you would for the get up (kettlebell at full extension in the right hand,…
Tags: in-depth video, Power Training, Recovery, Strength
How do you know if you’re ready for a hard session? Feel good? No soreness? It might not be that simple.
Tags: in-depth video, Session Design, Strength
The fundamental design of an effective training program for climbing is fairly simple.
Tags: antagonists, in-depth video, Specific Strength, Strength
The one arm push-up is potentially the best way to build massive pressing strength without a weight room. Here’s how to get started.
Tags: block periodization, Block Planning, in-depth video, Periodization, Planning
Block Periodization from Steve Bechtel on Vimeo. Block Periodization is an ideal way of combining all of the facets of fitness for climbing. More subtile than a traditional approach, this is best for highly experienced athletes.
Tags: in-depth video, Kettlebells, Power, Strength
In-Depth: The Kettlebell Swing from Steve Bechtel on Vimeo. We use this exercise with almost all of our athletes, almost all the time. The kettlebell swing is a great exercise for lower body power development and integration of movement. Start with the ‘bell on the ground a foot or more in front of you, then…
Tags: in-depth video, Pull-Ups
Instead of unloading the pull-up we like to regress the movement at bodyweight. This tends to get the athlete to full pull-ups faster than assisted variations. The regressions are: 3-second hang, at top, reverse grip 1/4 chin from top 1/2 chin from top 3/4 chin from top full chin from top pull-up from top pull-up
Tags: Charlie Manganiello, get-up, in-depth video, Steve Bechtel
In Depth: The Get-Up from Steve Bechtel on Vimeo. The get-up is a complex total body movement. Beginning prone on the floor, press a kettlebell to a locked arm position vertically. With the sam-side leg bent 90 degrees at the knee and the foot planted on the floor, place the other arm at 45 degrees…