like a pushup

Oh man, I just sat through 13 minutes of Eugene Teo telling me not to emphasize scapular retraction and depression for the bench press. But yes, there are so many different technical cues depending on what goals you have. Will look up the valsava maneuver. Thanks for the advice!

@@movementforclimbers Yeah, benching can, arguably more so than any other lift (except for the squat maybe), look really different depending on what exactly your goal is. Bodybuilders will often assume a more flat position on the bench with less of an arch, since this is more conducive to hypertrophy (it can however also put more strain on your shoulder joints when you go heavier). Wider grip emphasizes the chest more whereas a closer grip will force you to generate more power through the triceps. A more arched position with the shoulderblades retracted puts you in a safer and more stable position if your goal is to really train purely for strength in the 1-5 rep range. For bodybuilding it's fine to not have the bar touch the chest (even though a SLIGHT bounce off the chest on the last few reps can help to really go close to muscular failure). In powerlifting however the bar is required to touch the chest, followed by a brief pause there before pressing it back up, for the rep to actually count. Lifting, as simple as it often looks, is surprisingly intricate and a lot of it depends on your specific personal goals and the inherent characteristics of your body (stance and grip widths, leverages, external rotation of the feet and hips on the squat and deadlift, training for hypertrophy vs strength vs endurance, etc..). As someone coming more from the weightlifting/calisthenics side of things and who's only now getting into climbing it's interesting to see the perspective of someone who took the opposite approach.

I've seen no reason women shouldn't bench, like your pecs will improve but personally doing body weight exercises hasn't changed how my breasts sit on my chest

Push days like bench and shoulder press are good when back and biceps are a little tired also helps mitigate imbalances between a tight back and relaxed chest therefore it helps your posture

Great question, and one I'm wondering myself. I normally go climbing 3 times a week, MWF. How would you suggest fitting the weight training into my schedule? Thanks for the great video!

I only have 2 lifting sessions a week - one for upper body (bench), and one for lower body (squat and deadlift). It doesn't seem like a lot, but I've been making decent gains in each lift. Totally feel you on the post-climbing fatigue. It's hard to get motivated to try hard with weights after trying hard with climbing, but hey somebody's gotta carry the boats and the logs.

@@movementforclimbers 👍🏼 How about Pull Ups? If you would add this to the routine, would you add it to upper body day, right after bench press?

@@movementforclimbers But you still do handstand/movement practice in the same week? How do you plan them?

You might have researched this but in any case. Dumbell chest press is a good alternative to bench press. You can do goblet squats instead of barbell squat and kettlebells are great for deadlifts. I’d recommend trying some one legged deadlifts with a kettlebell too, adds a balance component which might be beneficial in climbing

Just twice a week, once for the upper body and once for the lower body.

Yeah the form on the bench and deadlift is pretty questionable. Keeping a flat back and not doing full range of motion are both pretty bad ideas for injury prevention. Having an arch helps prioritize the larger muscles of the chest, and full ROM is best for developing resistance to injuries since strength is joint range specific. Would be best to lower the weight instead of limiting ROM. Feels like the video was made by someone who lifts a bit instead of someone well informed enough to make an instructional video about it.

yes

he is starting his butt too low. some people with unfortunate body proportions actually need to have their back nearly parallel to the ground at the start of the deadlift for the correct leverages. as he starts the lift his butt raises to where it should be

Agreed. Watching all these playbacks during the editing process made me realize that my form isn't what I thought it was. Will get to work.

@@movementforclimbers So why make a video for beginners - the most crucial target audience to not mislead or they will injure themselves - if you acknowledged that you're not as good as you thought? Don't get me wrong I love your climbing videos, but your deadlift is suboptimal, squat rules are too strict (e.g. no mention of some people's body type preferring wide vs narrow stance), and your bench press is straight up dangerous; not only are you not retracting your shoulder blades for whatever reason, but not lowering the bar to your chest WILL hurt you in the long run - when the weight gets so high that you can't stop it midway like that anymore, it will tear your muscles.

@@MahiKoodaa I think I understand where you're coming from but I think comments like this are not good. First you acknowledge this video is aimed at beginners then you say it will be dangerous with high loads, dont you think people will learn one or two things (hence no longer be beginners) before they get to the high loads? Comments like this always made me put off going into weight training. So many opinions, no single easy to fallow instruction and whenever I find something that gets my blood going there's ton of comments pointing this is wrong, that is dangerous. I'm pretty sure people are not stupid, they'll find this, use it with low loads, see if they enjoy it and what it does for them and find more info afterwards if interested. Stop nitpicking start pointing people in the right direction when they are ready. Please.

@@d7ark Heavy disagree. There are already numerous great resources for learning weightlifting, if you're nowhere near a professional on the matter why would you create yet another resource that's simply worse than the existing ones? Why should we accept a "good job teaching new people wrong things, let's hope they learn from someone better eventually" as a standard?

here it is! kzfaq.info/get/bejne/a7Jknsd8ktzVco0.html

I don't know anyone who has been lifting weights without getting injured doing so. Not really weight lifting specific as every single person I know that does regular exercise of any form has gotten injured doing so. The most common cause from weight lifting I have seen are tendon injuries. Turns out muscles get stronger faster than tendons

@@timonix2 I’m not saying that lifting weights isn’t dangerous (although I would argue that the NET danger of lifting weights is less than not doing so given the positive health benefits compared to the injury incidence (2-4 injuries per 1000 participation hours on average). What I AM saying is that TECHNIQUE does not play a role in injury risk. “Poor” deadlift form does not give you better or worse odds of injury than “perfect” deadlift form (whatever that means). Lifting weights can get you injured, and the only literature-supported predictors of said injuries are poor load management and early hyper-specialization.

@@laughingman1221 👏preach👏

I disagree, form isn’t too complicated on these lifts and strong legs are so beneficial when using small foot holds. What alternative exercises do you suggest?

@@yorgokennos3392 For lower body probably dumbbell split squats or goblet squats (easy to learn), barbell deadlifts are fine I guess but dumbbell/barbell romanian deadlifts work just as well if not better. Don't see why you couldn't just do push ups (weighted with a backpack) for antagonist training. Not to mention a climber will already be doing lots of pull ups and hangboarding anyway. Spending excessive amounts of time doing SBD + lengthy rests between sets doesn't seem like very time effective/conducive routine for a climber.

Never had to mantle anything? Its not quite a single arm bench press, but it is definitely a push movement.