The workout focuses on executing a climbing movement without relying on overgripping or excessive use of forearm strength. Instead of a traditional bilateral climb where both elbows rise simultaneously, this technique introduces a more controlled approach by raising one elbow at a time while keeping the opposite arm engaged. This modification encourages a smoother transition and reduces the strain often associated with strict climbing movements.
As climbers practice this method, they emphasize the importance of first elevating one hand and elbow, followed by the other. This staggered approach allows for balanced tension distribution and a more effective push-off strategy, ultimately leading to improved overall technique. The initial focus on one side promotes better alignment and control, setting a solid foundation for advancing to full climbs later in the routine.
The guidance also touches on the significance of ensuring both hands are utilized during push movements. This ensures that the effort remains distributed, preventing any one side from bearing the entire workload, which can lead to imbalances and improper form. By consistently practicing this step towards a full climb, individuals can develop a greater understanding of their body mechanics and improve their climbing efficiency.
Key Points:
- The workout focuses on a climbing technique that allows for staggered elbow movement instead of a bilateral climb, reducing unnecessary strain.
- Emphasis is placed on pushing off with both hands to create a balanced workload, promoting better technique.
- This method prepares climbers for more advanced movements while maintaining control and alignment during the climb.
Demonstrate any method of getting over a wall that is full-stretch height or greater using only your hands and feet.
No forearms, elbows, knees, shins, or any other body-part can be used other than the palm of the hands and the feet. Over-grip on the opposite of the wall is allowed.
Wall width must be of standard brick-length or less.
You must finish standing on top of the wall.
You must repeat three times.
height.
width.
repetitions.
landing.
hands.
5.64now we're going to do the climb up um8.16the full climb up where you don't do an10overgrip and you're not going to your11.44forearms or using your elbows but it's14.839not going to be a strict climb up so17.56this way instead of going forearm for20.72the struggle up and instead of doing the23.76full climb up where you've got bilateral26.519movement both elbows are going up at the28.16same time um we're doing of a halfway30.72step between the two where only one33.2elbow is going to go up so um you you36.96you're not putting your forearm on but38.84you're getting one elbow up one hand on41.559top first and then matching so this way45.399you don't have to worry about the Hop to47.559both hands and bilateral movement so50.8again from here onto the side of the54.52wall one elbow second and then push so59.64not I'm kind of turning inwards to62.039create tension so I can then push but64.839it's that first elbow up you can do67.759either side it's totally fine whichever70.84um and it it's going to again be a step74.28towards doing the full climb76.68up really focus on trying to get to the81.04other hand before you do the push83.119because otherwise you're doing a you85.479know one hand doing all the work on the88.439push-up it's closer to doing like like a90.119one-handed push-up it's better to get92.24the other hand on and then push but94.399you're just doing them uh non97.24bilaterally okay so from here again102.119first up second up and then push all106.719right so this is the climb up um but not110.04quite the strict one
1 00:00:05,000 --> 00:00:09,000 now we're going to do the climb up um 2 00:00:08,000 --> 00:00:11,000 the full climb up where you don't do an 3 00:00:10,000 --> 00:00:14,000 overgrip and you're not going to your 4 00:00:11,000 --> 00:00:17,000 forearms or using your elbows but it's 5 00:00:14,000 --> 00:00:19,000 not going to be a strict climb up so 6 00:00:17,000 --> 00:00:23,000 this way instead of going forearm for 7 00:00:20,000 --> 00:00:25,000 the struggle up and instead of doing the 8 00:00:23,000 --> 00:00:27,000 full climb up where you've got bilateral 9 00:00:26,000 --> 00:00:30,000 movement both elbows are going up at the 10 00:00:28,000 --> 00:00:33,000 same time um we're doing of a halfway 11 00:00:30,000 --> 00:00:36,000 step between the two where only one 12 00:00:33,000 --> 00:00:38,000 elbow is going to go up so um you you 13 00:00:36,000 --> 00:00:40,000 you're not putting your forearm on but 14 00:00:38,000 --> 00:00:44,000 you're getting one elbow up one hand on 15 00:00:41,000 --> 00:00:47,000 top first and then matching so this way 16 00:00:45,000 --> 00:00:50,000 you don't have to worry about the Hop to 17 00:00:47,000 --> 00:00:53,000 both hands and bilateral movement so 18 00:00:50,000 --> 00:00:58,000 again from here onto the side of the 19 00:00:54,000 --> 00:01:01,000 wall one elbow second and then push so 20 00:00:59,000 --> 00:01:04,000 not I'm kind of turning inwards to 21 00:00:62,000 --> 00:01:07,000 create tension so I can then push but 22 00:00:64,000 --> 00:01:10,000 it's that first elbow up you can do 23 00:00:67,000 --> 00:01:13,000 either side it's totally fine whichever 24 00:00:70,000 --> 00:01:15,000 um and it it's going to again be a step 25 00:00:74,000 --> 00:01:20,000 towards doing the full climb 26 00:00:76,000 --> 00:01:22,000 up really focus on trying to get to the 27 00:00:81,000 --> 00:01:25,000 other hand before you do the push 28 00:00:83,000 --> 00:01:28,000 because otherwise you're doing a you 29 00:00:85,000 --> 00:01:29,000 know one hand doing all the work on the 30 00:00:88,000 --> 00:01:31,000 push-up it's closer to doing like like a 31 00:00:90,000 --> 00:01:34,000 one-handed push-up it's better to get 32 00:00:92,000 --> 00:01:37,000 the other hand on and then push but 33 00:00:94,000 --> 00:01:41,000 you're just doing them uh non 34 00:00:97,000 --> 00:01:46,000 bilaterally okay so from here again 35 00:00:102,000 --> 00:01:49,000 first up second up and then push all 36 00:00:106,000 --> 00:01:53,000 right so this is the climb up um but not 37 00:00:110,000 --> 00:01:53,000 quite the strict one
