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stihlmadasever

Core strength and climbing

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G day all,

Im a bit of a gym nut,i like too keep myself fit and strong and i know some of you are the same.

Ive been going to the gym longer than ive been climbing but once i started climbing i noticed a steady increase in my weights on compound exercises such as squats,deadlifts, rows and presses.

Speaking to one of the gym instructors about this he said it was to do with an improvement in core strength which would be a bi product of the tree climbing.

He said a good test is too do a plank and hold that position for as long as possible.The plank is lying in a press up position but with your elbows and forearms on the ground rather than your hands.You should also be on your tip toes and hold that position for as long as you can.

It sounds really easy but its very humbling exercise if your lower back/abdominal walls are weak.

If you can hold for a 90 seconds thats extremelly good

Between 1minute to 90 seconds is good

45secs to a minute is average

Under 45 and you need to improve.

Dont under estimate the results of this simple test,it can highlight a weak lower back,weak abdominals and obliques.Id be interested to see how the climbers fair on this one,we should have a better time than others due to the physical pressure exerted on our core during climbing.

Im just getting near the really good at 1 minute 22.

Anyone want to have a go and post there results?

Oh and you cant do this if your beer belly touches the ground while in the plank position -sorry bollam.:001_tt2:

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What's a gym ? That's an elbow plank, a normal plank is with the arms fully extended and palms flat on the floor.

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Not a fan of planking it can cause unnecessary damage to cartilage between rib and breast if done poorly and also I think it exerts too much pressure on your spine cartilage and discs. When tiring or with poor form you start to sag and pinch a lot of areas on your spine.

 

Not for me but I agree core training can unlock huge gains especially towards balance and strength.

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I'm a chain smoking fast-food eating lager swilling walking timebomb who hasn't seen the inside of a gym for a decade, and planking for 2 minutes is pretty easy.

 

 

 

Sent from my SM-G930F using Arbtalk mobile app

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One of my favourites for core is when flat bench pressing or flying bring your legs together and horizontal with your body then raise them 6inch ish then carry out your set/s

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I'm a chain smoking fast-food eating lager swilling walking timebomb who hasn't seen the inside of a gym for a decade, and planking for 2 minutes is pretty easy.

 

 

 

Sent from my SM-G930F using Arbtalk mobile app

 

Lying in the sofa doesn't count.

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I'm a chain smoking fast-food eating lager swilling walking timebomb who hasn't seen the inside of a gym for a decade, and planking for 2 minutes is pretty easy.

 

 

 

Sent from my SM-G930F using Arbtalk mobile app

 

Yeah thats planking not wanking joe..:biggrin:

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