UKC

does anyone know any good exercises using dumbbells for climbing training, mainly for winter climbing at that?

i've been doing wrist curls, rows and a few things from here:
http://widefetish.com/simplemachinesforum/index.php?PHPSESSID=b01ae6e0ae763...

any other suggestions?
i'm not really looking for a debate on the merits of doing training like this , rather to see if anyone has anything to do or avoid.

In reply to andrew sandercock: penny pinchers are great, just don't do them in bare feet, also wrist curls over a bench are great do these in reverse aswel then stack em!.

In reply to andrew sandercock:

Complexes might be good to look into - more intersting to do and apparently more effective too. Im still waiting for Serpico to design a complex routine for climbers. Until then:

youtube.com/watch?v=_7iJsEUQzRU&

The first set incorporates some good shouder exercises like bent over rows.
The second set on here might be good for holding on to your pickaxes or whatever you call them..

In reply to Simon Lee:

brilliant, just what i was after!

In reply to andrew sandercock:

Problem with weights is that they need to be pulled upwards, where as in climbing, youre pushing downwards most of the time.

Pullups and various moves hanging from a a wooden beam, or a tree does quite well, I find.

Mat

In reply to matnoo: Solution: Hang upside down.




I'm doing a bit of training atmo, mostly chinups and wrist curls. I'm not too sure how I'm doing with the wrists, I do them standing with dumbells, one arm at a time, I dunno if this is easier. What kind of weight/reps you doing? I just do sets of 5, building up the weight gradually until it's as much weight as I can do 5 reps of without killing myself, for normal curls this is about 16kg, for reverse it's about 10kg.

Is this difference in reverse and normal curl strength the same with you?

In reply to andrew sandercock:

if its mainly for winter climbing you could try doing 'indian club' type workouts with dumbbells lightly loaded on one side. indian club workouts are very good for shoulders and wrists

In reply to andrew sandercock:
this may help:

start by putting fat bars on them to work your grip.

then, i reckon, it all only really works when done in conjunction with more gymnastic stuff like pull ups, dips etc.

i find asymetric stuff works well: bench pistons, standing pistons, 1 arm over head squats, 1 arm clean and presses etc. basically anything youd do with a bar but with one arm whilst holding the other.
then do a set of pull ups or whatever in between.

my favourite for ice training is something known as a 30/30:
clean and press as many times as you can in 30secs then hold over head for 30secs. 3 sets in a row.
best thing ive found for increasing blood flow to your hands when theyre overhead.

only thing id avoid is doing too much heavy stuff and putting on too much mass - stay as agile as possible.
for every heavy set do a few long sets at 3/4 the weight.
dont train to failure, train to just beyond perfection. get your neurosystem imprinting power precision rather than just blow power.

same for the legs. use weights and your winter boots.

In reply to coops74:
you need to look into doing pole fitness (also known as pole dancing)

Is there a comma reduction routine??

In reply to Padraig: I'm tempted to try that out. Getting some 1 on 1 private tuition in a pole dancing club. Sounds expensive though...about 10 quid for 3 minutes tuition.

In reply to andrew sandercock:

My present fave with dumbells is Dumbell Thusters done Tabata style with deep squats.

Really gets the blood pumping. At the end of 8 sets I am wobbling about like a drunk. I tend to do Tabata when the gyms v quiet.

Follow this up with another 8 sets medicine ball overhead box jumps. Towards the 8th set of these my feet become tired, heavy and clumsy and tripping on the box a real possibility.

Never seen anyone fall over at my gym, I'm game to be the first.

..
~

In reply to jazzyjackson:

just looked on youtube of that tabata stuff: looks perfect, cheers.

In reply to fishy1:

i can do more the normal way but i found tonight that using 10kg instead of 14 and doing them fast/for longer produced a much better pump - one much better than i could achieve at a climbing wall as i could keep going past the point where i'd still be able to climb.

tonight i did a mix of complexes with 10kg each hand, a tabata workout, some lifts and lots of wrist curls. felt like an ok workout but i was really pleased with the curls and reverse curls, mainly because they produced such a good pump going from regular to reverse and really pushing for a burn in the forearms which led to a really powerful pump!

In reply to Simon Lee:

Any idea how heavy the dumbells are that the guy in the video is using. They look quite light to me - in any case a lot lighter than my lightest ones which are 4.5kg. The complex exercises look great for strengthening wrist and forearms but I don't want to end up with tendonitis...