6 core strengthening exercises for climbers
By: Taylor Slay We've talked in previous blogs about the importance of maintaining a strong core when climbing. As a reminder, a strong core allows you to keep body tension on the wall, helps you keep your feet on the wall, and it generally just helps you move more powerfully and efficiently. But what does that mean when you're on the wall? A few of our setters in our Hampden gym in Baltimore, MD demonstrate what happens when you don't engage your core while climbing overhung routes (spoiler alert: you're more likely to fall). We reached out to Taylor Slay, a fitness instructor at our Dallas the Hill location, for core strengthening exercises that are a little more fun than doing a jillion crunches. Taylor prefers teaching a Tabata-style core class, which is basically a high-intensity interval training (HIIT) class for your abs. That means you'll do an exercise for 30 seconds, rest for 10 seconds, repeat the same exercise 8 times, and rest for a full minute. Repeat with the next exercises. These exercises require equipment you'll find in your gym's fitness area and should take about 30 minutes to complete. 6 core strengthening exercises for climbers halo Start standing with feet hip-width apart holding the handle of a kettlebell with both hands in front of face, elbows bent and wide at sides. Keeping both elbows bent, and the rest of body still, slowly circle the kettlebell around head once, keeping the weight at eye level. dumbbell march Stand up straight, with your feet shoulder-width apart. Hold a dumbbell in your left hand and extend your right arm out to your side at a 45-degree angle from your body. Slowly lift your left leg up until you knee is at hip