Last Updated on January 18, 2018 by marcypro17cybertegic
Whether you’re planning your first climb or an already experienced rock climber, a strong core is necessary to meet the physical demands of this sport. Through the right conditioning, you can prepare yourself to climb even the toughest routes. To do so, you have to prepare your core with the best home exercise equipment.
Here are a few routines for you to consider to get your body ready for rock climbing:
Dumbbell Side Bends
Dumbbell Side Bends is a routine that can help target the obliques. Get into the right stance by standing straight with your feet shoulder-width apart. Select a dumbbell weight you feel can offer good resistance when you start lifting it. If you aren’t sure, consider beginning at 15 pounds.
Hold the dumbbell in your left hand then slowly lower your left shoulder downwards as far down as it can go. Keep your right hip in line with your body as much as possible. Afterwards, bring the weight back up to your starting position. Do 20 reps for the left, then switch to your right arm.
Kettlebell Figure Eight Exercise
The kettlebell figure eight will help target your abs, lower back, glutes, hip flexors, obliques, and quads. To start the routine, keep your feet just a little bit wider than shoulder-width apart. Move the kettlebell around your right leg with your right arm. Pass the kettlebell under your right leg to your left hand then repeat the motion around your left leg. As you do this, you’ll create a figure eight motion. Remember to keep your core tight. Once you complete one figure eight, that’s one rep. Repeat this 15 times.
Weighted Sit Up Stand Up Exercise
Sit Up Stand Up routine will help target abs, hip flexors, quads, hamstrings, and shoulders. Lie on a mat with your back on the ground while keeping your knees bent and feet flat on the floor. Have a 20-pound weight plate above your head. Keep your arms straight as you grab the weight.
Use momentum to do a sit up as you lift the plate in the air. Then place your feet near your butt and stand up straight as you maintain the weight in the air. After that, lie back without putting the weight on the ground. Repeat this motion 15 times.
Farmer’s Walk Exercise
The farmer’s walk will target the lower back, obliques, abs, hamstrings, quads, calves, and forearms. Simply pick up and hold one dumbbell in each hand and start walking. For this to be effective, make sure you keep your core tight and body straight. Either set a distance for you to walk (try about 50 yards) or time your walk to about 1 to 5 minutes.
The bench press will help target your chest, shoulders, and triceps. Lying down on your bench, unrack the bar with your arms straight. Lower the bar up to your mid-chest and press it back up until you’ve locked your elbows. Don’t let your elbows go down past your shoulders. Keep doing this motion until you complete three sets of five reps each.
With these routines, you can ensure that you have a strong core to take on the physical challenges of rock climbing. If you’re in need of more fitness tips or equipment to prepare yourself, check out MarcyPro.com!