The Ultimate Home Workout for Climbers
Building Grip and Forearm Strength
Gym training is great for climbers, but what if you can’t make it there? Lattice has a solution! Building grip and forearm strength can be done at home with a few simple tools. To start, we recommend using 10-second pickups to train multiple grip types like the half-crimp and shallow pinch. Do 4 sets of each grip type, taking 2 minutes of rest in between each set. This will help you get the most out of each set and build the strength you need to climb better.
Pull-Ups and Core Training
Don’t have a climbing wall at home? No problem! You can still work on your upper body and core strength with pull-ups and core training exercises. Use a removable pull-up bar and resistance bands to do wide pull-ups, focusing on lat engagement. Follow this up with lock-off training, holding the position for 5-10 seconds. To make it more challenging, try reducing the resistance of the band over time. For core training, try isometric holds like the Spider-Man hold, Superman hold, and the L-set.
Building Core Tension and Stability
Core stability is key for climbers, and you can work on this at home with isometric exercises like the Spider-Man hold, Superman hold, and the L-set. Start with 3 sets of 15 seconds for each position, gradually increasing the time you hold each position to make it more challenging.
With these exercises, you can replace your gym session and still make progress in your climbing, even with a busy lifestyle!
