I am always on the look out for my weakest link, that one thing that will
cause failure on a consistent basis. By being perceptive and listening to
your body, you can reveal this weakest link to yourself. Even a small change
in your weaker areas, will help greatly with overall climbing skills. Although
it often seems like a loss of grip is the reason for falling, many things
may have contributed to it as you climb.
Climbing on steep, overhanging walls requires more than just strong fingers;
it also requires a strong body. The midsection, or core muscles, play a huge
role in maintaining your alignment with holds on a steep wall. If these muscles
are weak, they will cause your center of gravity to fall away from the wall.
As your center of gravity begins to fall away, it creates an outward pull
which causes the holds you're on to feel less and less positive. The stronger
your core muscles are, the easier it is to hold yourself close to the wall
on steep climbs.
I would like to introduce you to an exercise that has helped me send one
recent project. And, yes it was steep!
The ab wheel is one of the best exercises for increasing core muscle strength,
and at under $10.00, it may be one of the cheapest. The ab wheel is painfully
simple, it looks like a wagon wheels with a grip on each side. The exercise
is beneficial for climbers for two reasons. One, it is sport specific, which
means it closely mimics movements actually used in climbing. Two, it engages
all of the muscles of the midsection including the hip flexors and extensors,
the erector spinae group which move and support the spine, and the abdominal
group which do much of the work not only in climbing but in day to day activities
as well. In fact, there are few things we do that are not assisted by these
groups of muscles. Good body tension and high stepping well are to benefits
that apply to climbing.
The Workout
If you are interested in a coverboy six pack, then read no further. This
is not a fat burning exercise which is what you would need to "see" your
abdominal muscles. This is an exercise to increase strength and recruitment
of inactive muscle fibers allowing you to maintain that all important alignment
with the wall and save grip strength.
As with all strength training exercises a good warmup is crucial for reducing
injury and allowing your muscles and joints to function properly. Take the
time to stretch your major muscles and back as well.
If you have a history of back pain or shoulder problems, get cleared by a
doctor before beginning this workout. Take it slow at first and see how you
feel the next day before doing more than what is recommended.
Start with a hand on each grip and kneel down with both knees together on
the floor. Lock your arms and hold the wheel at your knees on the floor.
Slowly roll the wheel out and away from your knees and continue going forward
until your hands are beyond your head. Do not touch the floor, your body
should be 3-6 inches above the floor. Return to the starting position by
pulling in with your abdominal muscles and arching your back. Keep your arms
straight and use your core muscles to return to the starting position again.
Breathe in at the start and exhale on the way down. 7-10 repetitions equal
one set. Do two sets, twice a week for 4-6 weeks. If you find it easy to
do 7-10 reps go a bit slower and hold the extended position for a 3 count.
Talk about a lockoff! If its still easy, then core strength is not your weakness.
Go campus.
The ab wheel can be purchased at most sporting goods stores as well as Walmart.
Other exercises useful for building core muscle strength are the Pilate's
Method, medicine ball exercises, and hanging leg lifts. |
