Tutorials
Climbing
Ascents
Lesson Level : 5
Vertical Lumbar
Ascending 5
lesson
1m 34s
Video Details

The discussion revolves around the lumbar traverse position, which entails movement between two walls or along a wall. There are two primary methods to execute this movement: horizontally along the wall or vertically up and down. The speaker describes the process of moving up and down using two walls, emphasizing hand positioning and the importance of maintaining tension in the abdominal muscles and glute muscles to ensure a solid core throughout the movement.

To demonstrate the vertical movement, one starts by placing their hands upside down against the wall and stepping up with one foot. As they feel prepared, they kick up with the other foot, pushing off to effectively walk up the wall. This technique requires practice and coordination to maintain balance and control while ascending and descending.

The main focus of the lumbar traverse is on achieving a controlled movement while requiring significant core strength. Proper technique is essential for safety and effectiveness, as the individual moves vertically along the wall, making sure not to lose tension in their core and maintain stability throughout the exercise.

Key points:

  1. The lumbar traverse can be performed by moving horizontally or vertically along walls.
  2. Proper hand positioning and maintaining core tension are crucial for executing the vertical movement effectively.
  3. The exercise emphasizes balance, coordination, and control when ascending and descending a wall.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson

Using two parallel walls/obstacles/railings, use your feet on the one wall and your hands on the second wall. Create a stable structure using your abs and traverse upwards to over full-stretch height.

Return back down using the same method until you can step down.

The walls must be over six-steps from each other. You must be facing the floor.

You must not touch the ground.

Repeat twice.

Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Full-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the ascend must be over full-stretch height or greater.
distance.
Must be more than x6 times the distance of a Foot-Step (toe-to-heel)
+ / -
You can use any distance that is more than specified.
Multiplier
x6 times the specified amount.
Details
Walls must be over 6-steps apart from each other.
repetitions.
You must complete 2 repetitions
+ / -
You can repeat more than specified.
Details
Two repetitions in total.
Transcript
																									

														
5.52

														
we've taken a look at the lumbar

													

																									

														
7.68

														
traversing where between two walls or a

													

																									

														
10.599

														
rail and a wall you are moving uh

													

																									

														
13.759

														
horizontally you're moving along the

													

																									

														
15.72

														
wall the other method that you can use

													

																									

														
19.52

														
for a lum lumbar Traverse position um is

													

																									

														
24.32

														
moving up and down so this time yeah

													

																									

														
27.64

														
we're going to use these two walls and

													

																									

														
30

														
and I'm going to use my hand I'm going

													

																									

														
32.52

														
to place my hand upside down and I'm

													

																									

														
34.399

														
going to be sort of pushing downwards to

													

																									

														
38.04

														
walk up my feet are going to uh

													

																									

														
40.079

														
obviously walk up as I go but it again

													

																									

														
43.079

														
it's uh really going to require tension

													

																									

														
45.68

														
in the ABS and squeezing your glutes and

													

																									

														
49.32

														
you know really keeping a solid core as

													

																									

														
52.32

														
you go so let's jump onto the wall so

													

																									

														
56.559

														
I'm placing my hands upside down on the

													

																									

														
58.8

														
wall first stepping up with one foot and

													

																									

														
61.719

														
then when I'm ready kick up and then I

													

																									

														
66.36

														
can push and walk up and get on top of

													

																									

														
70.439

														
the wall that way I can come down as

													

																									

														
73.119

														
well so from here nice and

													

																									

														
78.08

														
slowly until I step down so that's the

													

																									

														
81.92

														
lumbar Traverse moving up and down

													

																									

														
85

														
rather than left and right
Subtitles (SRT) 
1
00:00:05,000 --> 00:00:10,000
we've taken a look at the lumbar

2
00:00:07,000 --> 00:00:13,000
traversing where between two walls or a

3
00:00:10,000 --> 00:00:15,000
rail and a wall you are moving uh

4
00:00:13,000 --> 00:00:18,000
horizontally you're moving along the

5
00:00:15,000 --> 00:00:23,000
wall the other method that you can use

6
00:00:19,000 --> 00:00:27,000
for a lum lumbar Traverse position um is

7
00:00:24,000 --> 00:00:29,000
moving up and down so this time yeah

8
00:00:27,000 --> 00:00:31,000
we're going to use these two walls and

9
00:00:30,000 --> 00:00:34,000
and I'm going to use my hand I'm going

10
00:00:32,000 --> 00:00:37,000
to place my hand upside down and I'm

11
00:00:34,000 --> 00:00:39,000
going to be sort of pushing downwards to

12
00:00:38,000 --> 00:00:43,000
walk up my feet are going to uh

13
00:00:40,000 --> 00:00:45,000
obviously walk up as I go but it again

14
00:00:43,000 --> 00:00:49,000
it's uh really going to require tension

15
00:00:45,000 --> 00:00:51,000
in the ABS and squeezing your glutes and

16
00:00:49,000 --> 00:00:56,000
you know really keeping a solid core as

17
00:00:52,000 --> 00:00:58,000
you go so let's jump onto the wall so

18
00:00:56,000 --> 00:01:01,000
I'm placing my hands upside down on the

19
00:00:58,000 --> 00:01:05,000
wall first stepping up with one foot and

20
00:00:61,000 --> 00:01:09,000
then when I'm ready kick up and then I

21
00:00:66,000 --> 00:01:12,000
can push and walk up and get on top of

22
00:00:70,000 --> 00:01:17,000
the wall that way I can come down as

23
00:00:73,000 --> 00:01:17,000
well so from here nice and

24
00:00:78,000 --> 00:01:24,000
slowly until I step down so that's the

25
00:00:81,000 --> 00:01:28,000
lumbar Traverse moving up and down

26
00:00:85,000 --> 00:01:29,000
rather than left and right