HOW TO GET A CLIMBERS CORE || Training 101

No video

HOW TO GET A CLIMBERS CORE || Training 101

Рет қаралды 310,920

Bouldering Bobat

Күн бұрын

Пікірлер: 136

@kurtisfoster3766 5 жыл бұрын

@Dude at 8:21 doing one arm campusing. Everyone at this gym is off the charts!

@lafeo0077 4 жыл бұрын

i want a gym like this

@ChacUayabXoc 6 жыл бұрын

7:13 casual Xian cameo

@jms547 6 жыл бұрын

Yes please more training videos! (special request for a climber's warmup video)

@KoKso4Ka 6 жыл бұрын

check out the very nice video by Erik Karlsson Bouldering on warmpus my dude - really good and comprehensive stuff

@JustJohnny 6 жыл бұрын

Agreed on warmup. I've only been doing this about a month and I was in an immense amount of pain very early on into my climbing session yesterday which had not been an issue previously. I'm guessing because I have moved away from the "easy climbs" to the more technical ones starting off.

@jms547 6 жыл бұрын

Voice from above - Yep thanks, I've seen Eric's video (

@ljam445 6 жыл бұрын

Man this was sooooo useful. You wouldn't believe how many "climbing training" videos are just annoyingly over hyper scripted tutorials. This felt really fluid and had some fairly unique excersizes that are directed at specific techniques. Good shit bois.

@JokiW 5 жыл бұрын

Lol dudes abs are larger than his pectorals, true climber body XD

@GundelSince2011 6 жыл бұрын

could you do a beginners workout? because as a starter those excercises are too hard for me, but I'd like to train for more strength in climbing

@Speedy_G 6 жыл бұрын

GundelSince2011 just go climbing a lot, focus more on volume and quality than on grades and try to go to several gyms, crags and so on.

@shockyoursenses 5 жыл бұрын

wait you cant do a front level :S this video is stupid training 101 with the hardest exercises.

@_dc710 5 жыл бұрын

@@shockyoursenses beginner climbers should just get on the wall and have fun.. strength will come gradually.. look for a beginners core workout that isn't just suited for climbers if you feel that you need to improve.. have fun and keep climbing :)

@dichebach 5 жыл бұрын

If you are just getting started and lack the strength to do full front levers (or pullups, etc.) use a pull up band. Or, as other suggest, just climb.

@theplantpotential5297 5 жыл бұрын

@@Speedy_G that is not specific enough for my meticulous number based brain haha

@X30T 6 жыл бұрын

YYYYEAAA BBBBOIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII... more training 101 guyss please, so good man

@TheMegaross91 6 жыл бұрын

Love this sort of stuff, I'm in the gym 4 days, climbing 2 days at the moment and it's nice for one hobby to feed into the other. Gives me a few ideas for different core exercises to try. One on grip/forearm strength would be good to see

@scottdonahue7813 5 жыл бұрын

Yeah...Core 101 should be introductory, not "Do a front lever for six seconds"

@MagicToadSlime 5 жыл бұрын

Did you miss the next 2 minutes where he showed easier versions of the move? Or the part where he specifically said if the exercise is too hard you should scale it back?

@bcaudell95 5 жыл бұрын

Yeah, I had the same reaction 😂 I was like "oh cool I could use some core work while I'm still learning to cli.... wait he's STARTING with the thing that my coworker that's climbed for decades is setting as a goal to one day be able to do?!?" 😂

@zakbutler7020 5 жыл бұрын

Lol can't front lever

@alexgalays910 4 жыл бұрын

Core 101 also probably shouldn't require very specific equipment and a 4m high room lol.

@Thatsprettiemuchit 4 жыл бұрын

His modifications or scale back are still too much form me to have contol doing them. I seriously have very little core... and I climb V4 (although only V2 roof problems) so not a total beginner.

@paulbeckenbauer3762 4 жыл бұрын

where are the ring press ups from the second super set exercise?

@s0muchforsubtlety 6 жыл бұрын

Nice. All good info.. all i need now is a metal pole 8ft of the ground with 6ft of clearance.... and a bunch more muscles.

@TheMegaross91 6 жыл бұрын

s0muchforsubtlety you can buy pull up racks for like £80 if your climbing gym doesn't have one. Or make one from scaffold pole if you can find any going cheap/ free.

@s0muchforsubtlety 6 жыл бұрын

Megaross it's more the problem of where to put the thing!

@danielsidoli4330 6 жыл бұрын

I got one that you can put up and take down round a door frame for ~£10 from Argos, does the job nicely

@ViviArmstrongGD 3 жыл бұрын

This is so useful!! Thank you so much, Tom! Love all your videos, guys!

@CityKanin 5 жыл бұрын

More training videos from Tom! Yes please! I need a regime for exercise because my progress has been halted due to lack of strength!

@nielsvanelsas 6 жыл бұрын

Nice video and great tips, I just started out bouldering last week. A tip for the front lever is to keep your elbows locked out (straight). This way you activate the whole kinetic chain from your hand down to your scapula. This might be hard at first but if you cant keep the elbows straight it would be more beneficial to do an easier progression. Cheers!

@stellasimons1286 6 жыл бұрын

'who doesn't love harry potter' I like him already 🤣🤣

@Duckers_ 6 жыл бұрын

Great work Tom. You're looking much more svelte than when I last saw you at the Arch, good work mate! The thing I would add in (for Core) is a twisting movement to hit your Obliques. Edit: Totally forgot about the Theraband bit, twisting covered, nice work Tom!

@TheMegaross91 6 жыл бұрын

Duckers I tend to like side planks or Spiderman push ups for obliques if we're talking bodyweight training, or even single arm farmers carries if you've access to weights - forearms, upper back and obliques in one.

@the.Aruarian 6 жыл бұрын

If you have access to a barbell (and landmine station is a plus) then full contact twists are a fantastic option.

@james__y 6 жыл бұрын

The twists with the theraband do hit the obliques. I do a similar exercise at the gym with a weighted cable and full range of motion one side then switch. Four sets of 10 then change the angle to a downwards diagonal motion to hit them another way. Another great abs/obliques exercise i recommend to really destroy you (in a good way). find a bar to hang from, bring your legs up like a bat hang but then you twist 90 degrees to the right, then all the way to the left and repeat til failure. I call it the windscreen wiper, might already have a similar name, all i know is my core feels it for days :D

@Duckers_ 6 жыл бұрын

I totally forgot about the theraband bit! I'm an idiot, you're right!

@Rondoteh 6 жыл бұрын

7:12 oh hi

@korendan3338 4 жыл бұрын

7:15 Xian just randomly walks in

@BK-ff7ty 6 жыл бұрын

Great video and exercises. The legend Xian guests for a second which is an added bonus!

@wadball 5 жыл бұрын

7:47 bro Omar is just a hilarious person

@jamiedeath6435 6 жыл бұрын

Would love some more training sessions! I haven’t got a clue where to start, so really helps!!

@_sl3600 6 жыл бұрын

6:50 "Welcome to Sunday Sends, happy Sunday!" :D

@AlexWoodGarbage 5 жыл бұрын

Great vid as usual, but this one needs some more info. First - these are all pretty advanced exercises. Definitely don’t start with the front lever as it’s the hardest. Also, as someone else said - 20-25 min core exercise should be enough. 60min is way too long, unless you’re already at an advanced level with exercises. Also, don’t do dips. Just don’t. Ever. The chance of doing them wrong is too big, the points of failure are too many - wrist, elbow and shoulder. And it is very risky for your shoulder, which you are already punishing enough with the climbing sessions. Just don’t do dips.

@likl3148 5 жыл бұрын

Like your focus on avoiding injuries.. Plus i dont really like dips anyway.. Any suggestions what to do instead ?

@tylerk.7947 3 жыл бұрын

Dips are parallel bars are very safe to perform. Dips are rings are a little riskier. For real though, not sure why you’re hating on parallel bar dips, they’re a staple body weight exercise with very little chance for injury

@kayla4492 5 жыл бұрын

Very informational yet I can’t do any of the bar exercises 😂 Ya girl is trying though 👍🏻

@Y2uM1U0bLdIT 6 жыл бұрын

I've been waiting for this video all my life :) Also, Tom said to not use the hip flexors on leg raises, but instead to drive it from the pelvis. Think I've been doing this one all wrong. How does he know he's using the pelvic muscles instead of the hip muscles? Maybe mine are just super weak so I use hips to compensate!

@danielprest5887 6 жыл бұрын

check this video out - kzfaq.info/get/bejne/kL59nLVlqLezoGw.html try that and if you cant keep your heels on the floor at all times then your abs are the weak link and the hip flexors are trying to take over. this is a common issue due to bad form on exercises thinking you're working abs but its all hips. How I like to do hanging leg raises is slow it down, like in the video, eliminate any body swing and movement and it will prevent other muscle groups taking over, contract the navel and think of cinching that in instead of lifting the feet. hard to explain in words, more of a visual thing.

@alexfouquet7823 6 жыл бұрын

Yeaaah more training video guys ,good stuff

@jordansullivan5764 5 жыл бұрын

Wow I was not expecting that: 2:20

@moleyboy9650 6 жыл бұрын

wow, yeh so this made me feel so weak, as i could barely do any of the bar core work!! need to up my game, can you do a video for people with a weak core, like simpler ones? as i struggled with a lot of these exercises :(

@danfosgett5154 5 жыл бұрын

awesome Vid. Great to see isometric climbing traning

@gailhookailo9850 6 жыл бұрын

Tom, you're adorable and some day you will front lever like Magnus Midtbo!

@zuoyiphang4024 6 жыл бұрын

Yes, more training videos!

@Jokervision744 5 ай бұрын

I've been thinking about wall climbing, and becoming a monkey when I saw an older man do front levers and spin around like it's nothing. Not a drop of sweat. Also, because I have some hypermobility in my joints. So the upper limit would be just controlling my weight with more limbs than just legs.

@gfaith 5 жыл бұрын

Many of us can't do a lot of these 101 core drills (we are beginners). Do you have more progressive exercises?

@user-xk5fs1zu3m 6 жыл бұрын

flawless video as always

@stanante 5 жыл бұрын

Proper locked elbows on the front levers please ;)

@emilyb9251 5 жыл бұрын

cmon, this is like core training 404 lol, in 2019 pls do a real 101 video

@stefan-t-- 6 жыл бұрын

you should bring us along on a technique lesson, we need to see what goes on in those!

@shdwnightcrawler 5 жыл бұрын

Any chance you guys could write the exercise breakdown for future videos in the show notes? Exercise name, sets, reps, and rest.

@frtz8609 6 жыл бұрын

Wait, that aint the tom i know and love! WHAT HAVE YOU DONE TO THE REAL TOM?!

@georgepilkington9350 6 жыл бұрын

As amazing and so helpful as this is, please no one work their core for more than 20 to 25 minutes in 1 session. Also these exercises are quite advanced especially for the audience intended, maybe include more beginner exercises with examples, I made a video once on power and training for it that included progression and regression if you want it. My lecturer was the physiologist for the GB climbing team and helped develops their training plans

@marinakyriacou6525 6 жыл бұрын

Some beginner exercises would be great. I can't even do a pull up let alone a front lever. Something working toward that would be really helpful.

@georgepilkington9350 6 жыл бұрын

Marina Kyriacou Yeh especially with the title being 101, to work on pull ups use some low rings with your feet elevated on a box in front of you, this r3duces the weight under your arms. The best exercise is to try pull ups with a jump start, make sure you get you chin close to the bar and also progress onto using a r3sistance band to assist you when you try normal pull ups.

@marinakyriacou6525 6 жыл бұрын

G.P. Climbing thank you, I'll definitely give those a go :)

@georgepilkington9350 6 жыл бұрын

Marina Kyriacou you're welcome, I'm thinking about making some training videos and putting them on my channel

@marinakyriacou6525 6 жыл бұрын

G.P. Climbing great idea!

@mileshaughery608 6 жыл бұрын

Mr Bobat can I get a heart?

@jaywilson1591 6 жыл бұрын

I would imagine all you guys have insane pull muscles from climbing, do you have to do a bunch of “push” exercises to balance them?

@TheMegaross91 6 жыл бұрын

Jay Wilson pressups and dips are fairly common bodyweight exercises for climbers. Also a lot of push exercises you can do on rings. I do other stuff but that's because I do weight lifting as a seperate hobby.

@seand7603 6 жыл бұрын

yeah. it's important for mantels and topping out.

@bennaylor4585 6 жыл бұрын

Awesome video! Thank you

@ajdrock 6 жыл бұрын

yessss more of this please!

@Irish_all_day 5 жыл бұрын

Fyi you can get the griffendore notebook on Amazon.

@donnathelightningbug 6 жыл бұрын

[longest yeah boi] I want to see more workout videos

@bobslogbook 6 жыл бұрын

Very nice! Come boulder at Energiehaven

@jessicagray5873 6 жыл бұрын

Great video. Needs more Xian.

@horstzwei 6 жыл бұрын

More!!! Absolutely!!!

@tomasspasiuk2429 6 жыл бұрын

yea these are great Tom! What can I do to louse more weight for climbing- right now I have been pumping iron for awhile but If I lost some weight then I could fly up the walls....I could run and eat less I guess...

@dotsconnectus 6 жыл бұрын

Tomas Spasiuk I agree with you, lean seems just or more important than size with climbing. The term in bodybuilder-speak is Cutting and Bulking. Caloric deficit is part of cutting usually, but can slow down muscle gains you'll often read. Choosing which is my goal each month is helping me make progress faster. Cheers.

@warriorgolf13 6 жыл бұрын

Love the vid! Keep up the quality content. :-)

@Connalgood 5 жыл бұрын

Cool vid

@kylecrider1450 6 жыл бұрын

YES PLEASE!!!! More of Tom's Training!

@TSNchannel 5 жыл бұрын

Good advisements, thank

@XibaXela 6 жыл бұрын

Close up you scapula means to pull your shoulder blades together right?

@NickLiang 6 жыл бұрын

Alexabix Yes! But make sure you pull them in and downwards like a pinching lotion, it’s also called scapula setting which is required for effective rotator cuff function

@RedPanda915 4 жыл бұрын

I wish people would stop perpetrating the idea that the front lever is primarily a core exercise..... yes it'll work muscles around the "core" but this is quite minimal compared to the amount of strength you will need in muscles around the shoulder girdle. Kind of like how a planche lean will technically train you core due to the plank effect but it is next to nothing compared to what strength is required for your shoulders ... if you can hold a hollow body hold (also known as a dish) for sets of 30-60's then you probably have or are close to the strength required or a full front lever but you are probably still very very far away from being able to perform one because the main point of the exercise is for the shoulder girdle. Hopefully by the end of your degree you will have a better idea of movement science and biomechanics

@kgdavis117 6 жыл бұрын

Uh....Quick question! What do I do if I can barely do a pull up?

@xchitlode7940 6 жыл бұрын

dude’s like a ripped Rory Scovel. LOL. on the real tho: thanks for sharing these.

@badorx 6 жыл бұрын

Imho, would be better to start with crunches and finish with the front lever, how can I start with the harder exercises without a specific warm up? If you aren't already super strong, you are going to injure yourself!

@naminaro8842 5 жыл бұрын

Meanwhile I have yet to achieve a pull up.

@Schabanane 5 жыл бұрын

best Book!

@stuart667 6 жыл бұрын

Still waiting for merch

@mischares 6 жыл бұрын

Training Tom, do you have a social media handle I can stalk you on, to get more of these? Great vid. 😊

@james__y 6 жыл бұрын

For the life of me i can't get into a front lever lol I do a lot of core work but getting into the start position doesn;t happen lol

@Cacovangor 5 жыл бұрын

As demonstrated in the video, try progression levers with full knees tucked and gradually extend a leg outward to the point before losing stability. If unable to start this way, do an engaged hang on a bar and lift your knees toward your chest, then to the left and then the right. If beyond the progression front lever, trying changing the apparatus such as different bar positions, rings, or even deep pockets on a hangboard. Rings are often the hardest and may require stepping back in progression but will help develop the stability for a standard front lever. Also, consider using a little momentum to pull legs above a front lever and try to slow the negative down.

@andersonsheets3540 6 жыл бұрын

Is that the OnBouldering music??

@petereames3041 5 жыл бұрын

How many times do you do each super set

@yungsmorc6462 5 жыл бұрын

Down to the individual, push hard, minimum 3 max no more than 5

@dmaticprecision4772 5 жыл бұрын

What’s the intro song

@Jerimboplaysgames 5 жыл бұрын

RIP biscuit factory

@priyadarshinighatuary1047 5 жыл бұрын

Sir pls more climbing training workaut videos Send sals a sir

@storm_osrs 6 жыл бұрын

Welp, I can probably only do the hyper extensions & crunches...

@brosephproseph1741 6 жыл бұрын

Storm I can do push ups On a wall

@VFXFilmss 5 жыл бұрын

this Tom dude looks like Tommy Caldwell

@XibaXela 6 жыл бұрын

Gotta get that Bobat body

@BoulderingBobat 6 жыл бұрын

Haha that's the opposite of what you want 😅

@XibaXela 6 жыл бұрын

I just want to be cuddly!

@fat82much 6 жыл бұрын

Where's the other Tom? If you don't have a paunch, don't talk to me about core training.

@jennifersun8021 6 жыл бұрын

HI XIAN

@lafeo0077 4 жыл бұрын

now if he follows a good diet plan... he'll be shredded

@giorgiacanali5457 5 жыл бұрын

Those are very advanced core strength exercises... Why don't you have easier exercises? Or show progression to get to these ones?

@sharghaas7774 5 жыл бұрын

MMOREEEE of this plzzzz

@jakubsamek3069 4 жыл бұрын

voldemort doesnt like harry potter, for instance

@UkSapyy 6 жыл бұрын

But i'm lazy... give me the training on youtube plz.

@davidgamez-alvarez5701 5 жыл бұрын

He should really work out his chest. His shoulders are caving in which shows an underdeveloped chest.

@SongJiangShiJin 5 жыл бұрын

Maybe look into what "101" means first. Almost none of these exercises could or should be considered introductory. Front lever? Seriously? There is a significant injury risk for beginners. Why not start with hanging leg raises? Don't get me wrong, always appreciate the effort to help others, but these exercises are probably not the way to go.