Haaaaaah.
It actually helps.
Yea.
Today I have an opportunity to work with John, who is a health and strength coach, for climbing
specific training.
Great to see you.
Good to see you.
First one is going to be kettlebell bottoms-up press. Now we are doing a kettlebell bottoms-
up in this position right here because we want to work the grip.
The nice thing about this exercise is that you are innervating all the nerves up into
the spine so the shoulders and rotator cuff really have to fire.
On this exercise we are going to start. The kettlebell is going to be an extension of
the forearms right here.
I am going to keep my glutes and my abs really tight and keep my eyes on the kettlebell just
for balance.
Press over head.
Pull it right back down.
Alright!
Yep, there we go.
Let me show you a way to get it up.
It's going to be a little bit easier.
You start on the ground, and just keeping kind of a neutral grip.
You are going to swing it back and then into the rack, so when you are in the rack position,
you are almost having the elbow connected to the rib cage, so it's a solid position.
I can move around quite a bit and my arms are still connected.
Alright, you got to come up. Here it is.
Haaah.
Nice.
You need some balance for this one.
You need some balance, so I will show you another technique that we can do, so as you bring
it up so have the other hand on just to balance it.
We can put two fingers on just as a guide, so it doesn't fall over.
Haaah.
Haaaaaaah.
Definitely helps with the scream.
Will I be able to climb like Chris Sharma after this?
Doubtful.
We have the TRX all set up, so in climbing we are doing a lot of pulling, but we still
need support in the muscles behind the shoulders and then the upper back.
We want to make sure the rotator cuff muscles are really strong, so I like to use the TRX
suspension trainer.
We are going to do the exercise as a combo. We will do the T first and then into the Y.
We want you to make sure we keep the arms straight as possible the entire time.
At the top of the T, your shoulder blades are going to be fully pulled together.
Same thing with the Y.
Check this out.
I am going to make sure there are a lot of tension on the strap.
Want to bring my body into a plank position and walk my feet forward.
We will start with the T, nice and slow on the way down.
Y, nice and slow with arms straight on the way down.
Alright.
Bring those feet forward just a little bit and bring the feet closer together.
Good, retracting those shoulder blades.
Okay.
Y.
Nicely done.
Trying to keep those shoulders low.
Yup.
Okay we got the T, now a little bit higher bring those arms into a Y.
Nicely done.
How does that one feel?
Feels like as if I am trying to reach a hold that is barely out of reach.
Finally we are going to use the Swiss ball, which is a great tool for training.
You can see it's a lot of instability with the Swiss ball but you also get a lot of really
good feedback, and I see a lot of climbers injured their hamstrings doing heel hooks.
You can get pretty aggressive on them.
The hamstrings also needs to be strengthened.
We have a couple of variations of this.
You are going to lie on your back.
Heels are on the Swiss ball, hands out to the side.
We are going to bridge the hips.
Keep the hips bridged; my glutes are engaged.
I am going to pull the hamstrings back.
Okay?
After you nailed that one, we are going to try with one leg.
Much harder.
Bridge, pull back, pull back. Alright!
Bring those hips all the way up, and you can rest your head on the ground.
Work on that balance.
Pull the hamstrings right into your back.
Okay, good job.
Now we want to keep those hips high so they should end up about here.
Oh-oh. So one trick you can do is you can dorsiflex your toes, so that means pulling
the toes up towards the shin and that will prevent you from cramping in the calf or in
the hamstring.
Let's try the single leg version.
Okay, so start with that nice hip bridge.
Okay, now just pull that foot in.
Lift this leg off.
It's a lot of balance.
Alright, come on.
Get it.
A little shaky.
Good job.
That's all I got for you.
Just looking forward to you getting stronger.
Thanks for watching.
I had a blast for the training session today.
If you are interested in working with John, check out his Instagram and online coaching
services at strengthaxis.com.
And as always, make sure to like and subscribe.
See you in the next video.