Best Upper Body Workout for Climbers (Antagonist & Agonist)
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Physical strength is a great asset for any climber. As much as I favor technique for precisely getting through a climb, being strong can make moves more efficient, offer you more options, and come in very handy for those moments you’re far from perfect.
Having done a bit of gymnastics strength training in the years prior to climbing, I found that a lot of my strength transferred to the sport quite naturally. This video will go over some of the most effective exercises for developing the upper body for climbing. We’ll separate them into 2 categories: push for the antagonist muscles, and pull for the agonist.
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Climbing Gear
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High quality chalk | Frictionlabs Unicorn Dust 10oz | amzn.to/3dSvP8t
Crag pack (doubles as soft pad) | Black Diamond Pipe Dream 45 | amzn.to/3bxFiAg
Quick draws | Black Diamond Hotforge Quick Draws | amzn.to/2WvXN3V
Climbing rope | Black Diamond 9.9m Rope (70m) | amzn.to/2Lwb4D6
Belay gloves | Black Diamond belay gloves | amzn.to/2y3FNEF
Belay glasses (very useful for outdoors) | NiceClimbs Belay glasses | amzn.to/2yXYNVu
Belay device | Petzl Grigri | amzn.to/2WAhg3A
Harness | Black Diamond Momentum Harness | amzn.to/2T1xzEj
Hangboard | Beastmaker 2000 | amzn.to/3fQmvUh
Climbing/Outdoor Apparel
Most comfortable underwear | ExOfficio Give-N-Go Boxer Brief | amzn.to/2WxZL3K
Good outdoor pants | Prana Stretch Zion | amzn.to/2zGccBo
Warm puffy for cold season | Black Diamond Cold Forge Hoody | amzn.to/3cuf6b4
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Useful & Inspiring books
Movement based climbing training | Self Coached Climber | amzn.to/2UnSEJO
Great book on strength & conditioning | Becoming a Supple Leopard | amzn.to/3dJfhjy
Very informative training book | The Rock Climber's Training Manual | amzn.to/3f5aEk6
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Recovery gadgets
Vibrating foam roller (legs, forearms, fingers) | Hyperice Vyper 2.0 | amzn.to/3dPEcSe
Massage gun (shoulders, chest, calves, forearms) | Hyperice Hypervolt | amzn.to/3h5l84B
Videography equipment
Microphone | Blue Yeti | amzn.to/2yXs6aJ
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Good quality sturdy tripod | Slik U9000 tripod | amzn.to/2LuAJw6
@blankwowwoof1 4 жыл бұрын
when he said climbers go through scapular depression, I felt that.
@jamesron5625 3 жыл бұрын
@Harold James Hacking your non-existing girlfriends
@W.O.C. Жыл бұрын
For those in a rush, - Push-ups (3x15, 1 min rest) (or 3x10 on rings) - Dips (3x12, 1 min rest) (or 3x8 on rings) - Tuck planche (3x15 sec hold, 1 min rest) - Handstand walk-outs (3x3, 2 min rest) - Rows (3x12, 1 min rest) - Pull ups (3x8, 1 min rest) (or 3x8 negatives, 1.5 min rest) - Skin the cat (3x3, 1 min rest) - Peg board, if you have access (2x6 up and down the board) - Rope climbs (3x4-8 up and 4-8 down, 1 min rest) Hope this helps.
@johnw3736 4 жыл бұрын
I’m new to climbing. This channel takes basic movements and explains them to extreme levels of clarity. Thank you for making these videos.
@palehorse24681 4 жыл бұрын
Exactly! Its freaking mind blowing how clear he is.
@selfactualizer2099 7 ай бұрын
He's the Jeremy Ethier of climbing lol
@grovercostello1668 4 жыл бұрын
For me, this is the best climbing channel I have discovered to date. No BS, just easy to understand, concise and transferable movement and skills for climbers of all abilities. Please keep the content coming, it's appreciated and used! Subscribed from Brighton, U.K
@cjennings1524 4 жыл бұрын
This channel deserves so many more subscribers. Great video, and thank you for the inspiration!
@MDWLRK 3 жыл бұрын
This is an incredible channel. Can’t believe I’ve been missing out on this for so long. Thanks for all of your resources and knowledge. Awesome stuff.
@Miss_Annlaug 4 жыл бұрын
Excellent advice. Thank you for including beginner exercises
@divishkhemani6622 3 жыл бұрын
No words to describe how incredibly helpful your videos are and how awesome your channel is. One stop shop of information for anything climbing. The workout videos have been super helpful too. Thank you so much!
@MirageDK 4 жыл бұрын
Exactly what I was looking for - thank you!
@jad-paulsammour6813 Жыл бұрын
Great video! First workout video which has satisfied me. Love how he gives the progressions and detail on the form as well as different parts such as push and pull
@socklesshobo 4 жыл бұрын
You continue to make great videos! Thank you for the work you put into these.
@maxbasilone3026 3 жыл бұрын
I was looking for this channel for so long. Glad I managed to find it after one year. Better late than never
@portentouslad5051 4 жыл бұрын
Awesome content as always.
@mr.awesome5619 4 жыл бұрын
Thanks for including a way to build up to a pull up I wasn't even able to do one until recently and I feel like a lot of people just use them as a starting point
@MartinClimbs 4 жыл бұрын
love the video mate, getting inspired and motivated to go to the gym is the best! I just wanted to add to your skin the cat sets. I would always prefer the movement on the rings. 1. Having legs extended for the whole movement 2. Arm lockoff + precision to maintain stable sets (swing is hard to counter)
@Kowbinho 3 жыл бұрын
Not even a climbers but I really enjoy the exercices on this channel, I can feel my mobility, balance and strength challenged using these exercices Very useful for my own sport
@diana1100 4 жыл бұрын
Great job with these videos. Very helpful. Keep up the good work.
@emilysha418 4 жыл бұрын
This is very helpful thank you! Also you have a great voice.
@timtaylor9590 4 жыл бұрын
turn the rings out at the top for a complete lock out its a world of difference and straight arm strength translates to most gymnastics like front levers, iron crosses, planches. most climbers i see never lock out. although it may be a good thing for them to have tight biceps
@matthewbacque1622 3 жыл бұрын
Solid video! 👏👍
@InnerSun777 2 жыл бұрын
Wow, So cool! I saw you at Sacramento Pipeworks before. Then today I was just looking for other tips for climbers on youtube and I randomly came across your videos. So awesome, Ill say hello next time I see ya. Great channel by the way, Im a personal trainer who also programs for climbers. Rings are so awesome, my favorite tool.
@adamjerzyrodewald5752 4 жыл бұрын
Really good Instruktion Thank You
@josephpauze3920 4 жыл бұрын
Thanks mate, good vid
@larswright1015 Жыл бұрын
Thank you
@stephenfrawley5594 4 жыл бұрын
Climber core work out next! Keep up the good work. :)
@oliverlopez7600 4 жыл бұрын
Great video... Thanks!!!!!!!... 👏👏👍
@N1CKczemN1CK 4 жыл бұрын
Your voice souds like voice of great chi teacher😊 love you're vidios
@leifdux7277 Жыл бұрын
Great ty! I've always struggled with pullups, and could only do 3 even with gradual progression of aussie pullups, rows, reverse rows, dips, one bar dips... I think I need more protein than calories...
@Tomcoma2832 4 жыл бұрын
Very educational and a good regimen. I wish the video was a little bit faster. Also I would love to see how you track your workouts
@joedavies7101 4 жыл бұрын
Please could you do a video like this for the core
@TheKiltedClimber 4 жыл бұрын
Nice!
@devinbraun7825 4 жыл бұрын
Good stuff. Most climbers I see at the gym suffer from poor posture due to over-developed, tight lats. To improve posture, use exercises that are antagonist to the lats like high face pulls, band pull aparts, and i's, y's, and t's.
@isabeladunlap5866 2 жыл бұрын
I’m just getting into climbing and I have never had great upper body strength. I’m amazed at the advanced exercises, and I’m excited to progress! Hopefully I get there one day
@dennishp 4 жыл бұрын
I never thought of antagonist and agonist muscles exist. New for me
@Cacovangor 4 жыл бұрын
Dennis HP most muscle groups have an agonist/antagonist relationship because muscles pull, thus another muscle has to pull in the opposite direction to mimic a push. Interestingly, forearm muscles work together for flexion and extension, therefore a better term might be primary/secondary relationship for them.
@Luciana-Superluci-Marchi 4 жыл бұрын
O course if we all have a front part and a back part..
@richardbasista962 3 жыл бұрын
wow. what a cool channel. thanks for sharing :)
@hammads9045 3 жыл бұрын
How do you supplement your climbs with these exercises? Before/after the climbs, or days you're resting from climbing (I try to climb every other day)? I wanted to go to the gym but I don't want to over-stress my body
@dylanswint1271 2 жыл бұрын
I think that as long as you warm up properly and don't over do it you can probably do these exercises after climbing every session. If you know you have training exercises to do, it might mean holding back a bit on your climbing session so that you don't strain yourself.
@rsg833 Жыл бұрын
🔥🔥🔥
@_sl3600 4 жыл бұрын
What would you suggest in terms of push/pull ratio? It seems like when you're actively climbing you should do more pushing than pulling ( 2:1 or 3:1 seems to come up regularly), whereas when I consulted a physio for issues in the traps and upper back, without mentioning much of my climbing, he suggested doing more pulling than pushing, at a 5:1 ratio. So it probably depends...
@canyildiz5966 2 жыл бұрын
This dude is insanely strong
@superjoman16 3 жыл бұрын
Beginner climber here. Quick doubt, is it better to workout before or after climbing? Thanks for your great videos!
@OliviaLearns 4 жыл бұрын
Okay I found a video for leg workouts otherwise I feel like I am slowly turning into an inverted triangle :)))))
@leafdust3234 2 жыл бұрын
Should I mix push and pulls or do you separate it by days?
@GItoKeG 2 жыл бұрын
I just realized where this is filmed ;). I thought it looked familiar.
@americanman6347 4 жыл бұрын
Hey man I just watched some video that says if you make a video over 10mins long you should put ads in the middle to make more money. I know that's probably not your goal with this but your content is worth it. I'd like to see you get something out of this as well instead of just helping all of us. Thanks man
@berkayefe8141 4 жыл бұрын
🙏
@confettihunterminus1 4 жыл бұрын
Great vid! I laughed when you said to be “either barefoot or in shoes” 😂 there aren’t many more options. But seriously high quality content I’ll have to start including this in my training g
@mayawitters 4 жыл бұрын
...socks? Socks are a bad idea. The point is friction.
@MartinClimbs 4 жыл бұрын
Stilts! Iceskates?
@MaxLaMouette 4 жыл бұрын
Do you plan to make a video about abds training ?
@NeithanGMT 4 жыл бұрын
Perfect pushup form, but why would you cross your legs when doing dips? :)
@movementforclimbers 4 жыл бұрын
man, called out.
@DutchworksAnimations 4 жыл бұрын
👌🏻
@turtlebeach3116 2 жыл бұрын
I find it hard to make ring flys but not because of the instability but because of the movement itself I don't know how to get it right it always feels wrong
@pajaroprofeta 4 жыл бұрын
Rows shouldn't be considered a lower progression to pull-ups but as a complete and necessary exercise on it's own
@harrytaylor2479 4 жыл бұрын
Totally agree
@Krazyyerttle 4 жыл бұрын
Why?
@harrytaylor2479 4 жыл бұрын
@@Krazyyerttle i think they're different. I don't know heaps about muscles, but with the basics I do know: you move with muscles. Different moves stress different muscle groups, similar moves stress the same groups with different load spread across them.
@pajaroprofeta 4 жыл бұрын
@@harrytaylor2479 horizontal pulling vs. vertical pulling. It's easier to notice the difference in the pushing motion, since nobody would think regular push-ups and handstand push-ups hits the same muscle groups. But it's the same as in rows vs. pull-ups
@torimartin1626 4 жыл бұрын
Just started watching your channel, and realized your home gym is pipeworks! My home gym is Diablo Rock Gyn, I’ll have to visit pipeworks soon
@JustSayinStuff 4 жыл бұрын
Tori Martin that’s in CO, right? Or upstate CA? I’ve heard of it.
@torimartin1626 4 жыл бұрын
Mi Di it’s in the Bay Area, California!
@JustSayinStuff 4 жыл бұрын
Tori Martin Have you been to Touchstone?
@torimartin1626 4 жыл бұрын
Mi Di what do you mean? Touchstone is a climbing company that owns 12 gyms.. are you referring to a specific location?
@JustSayinStuff 4 жыл бұрын
Tori Martin Right, do you go to any of those facilities within their company? There HQ is in SF, they have some down here in LA, Vertigo, LA Boulders, Cliffs of ID (Culver City) , just curious if you go to one of their gyms. Sender One is TS its in the LAX area, world class athletes climb there.
@TheMasterMacc 4 жыл бұрын
Why do you recommend only 1 min rest? And wouldn’t an RTO Ring-Dip be easier on the joints?
@hammads9045 3 жыл бұрын
Ring dips won't be easier unless you have a very stable body. You're pushing down while your arms are trying to fly around...I don't think that's easier on the joints 1min rest is because the workout's intense since it requires multiple muscles being engaged. This is about oxygen. It's general advice, up to you and your body. Minimum rests are 30sec
@vishsolo2879 3 жыл бұрын
I wish my maths teacher back in school was this clear🤒
@Garbaz 4 жыл бұрын
4:10 I was very surprised that I can do that exercise, but I can't hold it for long because blood rushes to my head for some reason, any suggestions?
@JulienSimon1 4 жыл бұрын
I started sleeping upside down wearing a bat costume to acclimate myself to this exercise. With the blood rush to my head, I thought I was Batman and I now fight crime at night.
@rafaeljunqueiramoreira5742 3 жыл бұрын
You recomend rings with 28mm or 32mm?
@allcapsbeats Жыл бұрын
5:18 - or in my case "aggressively head butting" the floor
@user-vg3sm1qm6l 4 жыл бұрын
Would you recommend doing this before a climbing session? After? On rest days? How many times a week? Thank you!
@Cacovangor 4 жыл бұрын
Most strength training may be done after limit climbing sessions or before with progressions as part of a warmup before endurance or technical sessions. Some are even good amidst climbing sessions as part of conditioning training, such as pushups, allowing you to maintain general exhaustion levels while getting antagonistic workouts but recovering enough pulling force to try hard such as between a 4x4 or similar circuit of climbs. אליענה רובינס-מורגנשטרן
@user-vg3sm1qm6l 4 жыл бұрын
@@Cacovangor thank you!
@peterbezak5204 4 жыл бұрын
Is that dark tranquility at the beginning?
@arrival8462 4 жыл бұрын
Nice vid, but what if you have problems with your wrists? Do you have any suggestion how your wrists recover faster after an injury?
@jimmykraft8387 4 жыл бұрын
i just started climbing like 1 - 2 months ago and my wrist hurts now. it would be nice to get some tips to recover faster.
@Paul-es5tz 4 жыл бұрын
jimmy kraft hey, how many sessions per weeks have you been doing? And were they all heavy sessions? 2 months is a pretty short time to get injured I think, but it is most likely to happen If you have no sports background (or never have been training in a gym). But it mostly happens if you don’t reste enough between sessions
@Paul-es5tz 4 жыл бұрын
Depends on the type of injury but in order to recover faster, you should pay more attention to stretching maybe? And of course warming longer or more importantly smarter is probably the way to go if you want to continue climbing while your wrists aren’t totally healed
@jimmykraft8387 4 жыл бұрын
@@Paul-es5tz i have been doing 2 sessions per week i mostly do the grades i know i can do sometimes i try to do 1 grade higher. also i dont really have a sports background or atleast nothing that used a lot of weight. additional information: i am overweight, i tried to do a boulder once that had 2 crimps as starting hold but no foot holds, i tried doing the slopers on the campus wall once because i wanned to see if it was hard
@luquinhasleiva 4 жыл бұрын
Be careful with your wrists! I had a tendinitis that stopped me from climbing for 6 months, and doing anything was painful. It's super important to warm up but there are also wrist exercises you can do, Shona Vertue has a video for example.
@bananabroodje 4 жыл бұрын
Can anyone explain why with push-ups it's important to keep the elbows in?
@derekcraig3617 4 жыл бұрын
avoiding shoulder impingement due to the angle of the head if the humerus in relation to your shoulder joint
@brosephproseph1741 4 жыл бұрын
What's up guys it's Dr. Mmm here
@nikonever94 4 жыл бұрын
Peg board is useless it only trains lockoff at 90 degree or so. Campus board or pull-ups variations are better, both for power and strength.
@Cacovangor 4 жыл бұрын
nikonever94 depends on how far you are locking off, but I generally agree that use of the peg board is less effective than other pull up variations unless focusing on height, duration, and control of the lockoff. I lack a peg board but will end at least a session a week with significant campus lock offs.
@lianneoneill3431 4 ай бұрын
What if I can only do 1 Rep of the dips? 😢😅 What's the progression?
@movementforclimbers 4 ай бұрын
Dip negatives/eccentric dips are a good way to train extra reps (for concentric/upward). Set your hands on the dip bars and then jump into the top position. Lower slowly so that it takes 3-5 seconds to reach bottom position. That's 1 rep. Set your feet down and then jump up again to top position to initiate the next rep. Perform up to 4-6 reps of the negatives and that should increase your concentric reps.
@floxire7042 4 жыл бұрын
Hi! Why is it so important to work antagonist muscles ? Why shouldn't I focus on agonist muscle since there are the ones we use the most in climbing.
@lekooz2301 4 жыл бұрын
The idea is that if your agonist muscles get a lot stronger than your antagonist muscles, you'll be more vulnerable to injury. The risk increases as the muscle imbalance gets more extreme. So doing antagonist exercises is generally recommended, especially since agonist muscles are gonna be worked anyway just by climbing.
@lindsdepps6146 4 жыл бұрын
The antagonist muscles can also occasionally come in handy too, offwidths, mantling and compression moves all use pushing muscles.
@yoavrodoy3593 3 жыл бұрын
Should not I do the skin the cat before all the push movements...?
@yahahaya3253 Жыл бұрын
The last one, I can't even do normal pushups! lol
@philipstacey4523 4 жыл бұрын
Why so many reps with little rest?
@7HankMoody 4 жыл бұрын
Endurance
@yoavrodoy3593 3 жыл бұрын
I don't have a rope or a peg board...
@i_would_but_i_wont 4 жыл бұрын
Lol, I'm curious what that sign said about shirtless people in the gym.
@maximedelmas 4 жыл бұрын
I think it tells people who train shirtless to use towels on the machines ! :)
@busysteve Жыл бұрын
What kind of pants are you wearing in this video? --- Thank you
@annaalm18 4 жыл бұрын
looks phantstic... nothing for mere mortals though :(
@bertrandbonnety257 Жыл бұрын
3x15 push-ups for beginners…. I can barely make 3 Rep ! Another lower level is required.
@mountbeckworth1 4 жыл бұрын
Thank you...Really exemplary presentation...no rubbishy presenter chatting about what he will present. One little suggestion; the music is very off-putting and not needed.
@Jaces87 2 жыл бұрын
DAB
@JustSayinStuff 4 жыл бұрын
The only reason he can do these moves effortlessly is because he’s Asian. They are all stealthy ninjas. :) ...All of them :)
@AlpineJuanchito 4 жыл бұрын
Uhhh....
@rickytrockclimbing2935 4 жыл бұрын
I love how he assumes that we can do 12 reps of normal push ups but can’t do a proper pull up, my max push ups is like 10 but I can do pull ups till I get bored, my muscles don’t get cramped or stiff, I just get tired as my whole body, I think my max pull ups is like 45+ I came down cuz I was winded and my skin hurt not because my muscles couldnt
@jrstrange123 4 жыл бұрын
Bad music can ruin a good video. :30 seconds in and I was out.
@ozapenguin 4 жыл бұрын
I actually liked the music and after a while didn't notice it.
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