![]() ![]() Helps with: Preventing hunchback, opening chest, hip strength and flexibility for steeps, body tension Circuit 2 In the bottom of the squat, squeeze shoulders and back for more tension, then stand up for one rep. Maintain this tension with chest forward and eyes up, then squat down as low as you can. Without leaning, squeeze your upper back to put tension on the straps. Raise hands above your head wider than your shoulders. Place your hands inside the stirrups with the backs of your hands against the straps, thumbs on the outside. Stand with feet shoulder-width apart, facing the anchor point. 8 reps mid-calf length Photos: Ben Fullerton Helps with: Drop-knees, cutting feet, high heel hooks 3. With straight legs, raise hips up slightly then return to starting position for one rep. Place feet in stirrups with top foot in front, heel to toe. Start in pushup position then turn into side plank position (elbow under shoulder and top arm straight toward sky). 8 reps (per side) mid-calf length Photos: Ben Fullerton Helps with: Body control while moving, high-stepping, staying tight on overhangs, preventing barn doors 2. To increase difficulty, try the workout with hands on the floor and straight arms. Slowly push your body as far forward as possible, and then backward to complete one rep. In forearm plank position (toes flexed downward in stirrups), place elbows under shoulders. ![]() Targeting core stability and strength, all of these workouts directly translate to better performance on steep sections, where body tension, deliberate foot placement, and staying close to the wall are crucial. Make Your Own Suspension Trainer on a Budget Circuit 1Ĭore Round 1. Need a suspension trainer on the cheap? Check out our guide: “Long” is slightly longer than that “short” is shorter. Mid-calf (see below) means stirrups should come to mid-calf.Transition and rest 30 seconds between each exercise and 2 minutes between each round or circuit.Do each exercise at least once, but you can do up to 3 sets of each exercise.We worked with Fraser Quelch, Head of Training for TRX, to put together this three-part circuit (10 exercises total) specifically for climbers, focusing on strengthening injury-prone areas and weak spots in a quick 15 minutes. Suspension training engages those tiny stabilizing muscles in your core, shoulders, legs, and back that are necessary for climbing but often ignored by traditional weight machines and dumbbell exercises. Many gyms have TRX systems, but you can also get an at-home kit ($200, ) or build your own. The TRX (total resistance exercise) suspension trainer utilizes two adjustable straps with handles in creative configurations to use your body weight for resistance. Plus, it will keep you in shape when you can’t get to the gym. There’s a 15-minute circuit of exercises that strengthens your core and stabilizes your shoulders to effectively eliminate weak spots in your overall fitness. ![]()
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