It’s no secret that having a strong core is important for climbing. However, a strong functional core doesn’t mean just having a nice six-pack. For climbing, strengthening your core means targeting your entire trunk. To do this effectively, you are going to need a core sequence consisting of a lot more than just crunches.
To help you effectively strengthen your core for climbing, here’s an article from The Arch Climbing Wall by Tiffany Soi that outlines a ten minute core sequence of exercises that will help strengthen your entire trunk for functional, climbing specific movement patterns.
“Less than 10 minutes is all it takes for a solid workout (and isn’t based on isolated crunches and sit ups): This dynamic flow works the entire core, through solid foundations, twists and turns, and then some fun additional movements to challenge your stability. Always remember to keep breathing (you can catch the inhale/exhale cues), because your diaphragm, like any other muscle in the trunk of the body, is also fundamental to a strong core.” – Tiffany Soi
Core Sequence Exercises:
Here are the exercises that make up the ten-minute core sequence:
- Downward facing dog
- Plank/front support
- Push ups
- Side plank
- Floor exercises
- Star raises
- Supermen
- Mountain climbers
Tiffany describes all of these exercises in detail telling you exactly how to do them correctly. The article also features a video where Tiffany demonstrates the entire sequence making the core program extremely easy to follow.
Whether you think you have a strong core or not, there is no such thing as too much core strength. Click through below to read the complete article and try out this core workout for yourself.
Full Article: 10 Minute Core Sequence
(video still courtesy of archclimbingwall.com)
Other Articles You Might Like:
- Ask Kris 005 :: Improving Core Strength for Climbing
- Training: 10 Exercises for a Complete Core
- Hard Core for Hard Climbers- Core Training that Works! -dpmclimbing
- Gymnastic Rings: Strength Training for Climbing
Yes! I’ve been doing something similar that Paige Classein wrote about in a training edition of a magazine. I just pick ten exercises and do them for one minute each back to back and I’ve gotten serious results. If possible I suggest that hanging or inverted exercises be thrown into the rourine, like knees to elbows or atomic crunches. Those exercises have really helped me connect my leg/hip movements with my core tensioning.