Weight training, especially hypertrophy, is still controversial with climbing coaches,
I notice that a lot of dudes who lift heavy weights have big forearms. You don't see people in gyms doing forearm curls much though, so I figured this was to do with simply holding/gripping the heavy weight so that your hands are loaded repeatedly - eg. during bicep curls, deadlifts or squats.
Thanks for the paper Serpico. Is this the only study demonstrating this effect?
I don't quite get the point of doing these "complexes" which are mainly working arm and shoulder muscles but in a rather non-specific fashion. Is it to hypertrophy climbing agonists? To strengthen antagonists or 'stability' muscles? To stimulate growth-hormone? All of the above?
As it is useful to be able to stand-up effortlessly on one leg for rock-overs, deep single-leg squats might help stimulate growth-hormone whilst being reasonably specific to climbing.
I've been doing a 'fun' exercise as part of a PE workout that goes.Load the bar or bells under the fingerboard.30 seconds of Deadlifting @ 75-100% bodyweight (pace for good form not speed)30 secs deadhang on different holds.Repeat for five rounds (no rest between sets). 5 mins in total.This is aimed at PE rather than Strength though.
The reason for the choice of OH squats was that they're an excellent core exercise as well the legs.
Quote from: Serpico on January 26, 2011, 12:30:59 pmThe reason for the choice of OH squats was that they're an excellent core exercise as well the legs.And balance..as Webbo found out. I am presuming its normal/ok to end up on your toes ?
I think for added clarification we need a UKB video featuring Shark demonstrating the routine and Serpico looking on dismayed.
Quote from: shark on January 26, 2011, 02:25:40 pmQuote from: Serpico on January 26, 2011, 12:30:59 pmThe reason for the choice of OH squats was that they're an excellent core exercise as well the legs.And balance..as Webbo found out. I am presuming its normal/ok to end up on your toes ?Definitely not, squat through your heels. Try it barefoot or in flat soled shoes, don't let your heels lift. Try getting the DBs further behind you - over the shoulder blades, at the bottom of the squat.
I can't get my arms slightly behind when their straight up even pushing on a door lintel.In fact I think I can only get them straight when I hang on them.Should I just sack it off and take up bowls.
If you're practising these lifts. Use a rack or props for anything overhead to save the effort involved in a clean or snatch and a 7ft Olympic bar with two 5kg plastic practice plates is plenty of weight to encourage good form.
searching all the threads for peoples not quite specific points could be ever so slightly OCD.