Climber’s Lifting 101
Learn How to Climb Harder, Injury-Free
Two Workouts
1.) Climber’s Upper Body 101
2.) Climber’s Lower Body 101
Pullup
Sets: 3 Reps: 4-6
Engage Your Scapulas
Pull Chest to Bar
Include Pauses
Alternatives
Easier: Lat Pulldown
Harder: Weighted Pullup
Pushup
Sets: 3 Reps: 8-12
Slightly Tuck Elbows
Adjust Difficulty as Needed
Inverted Row (TRX)
Sets: 3 Reps: 8-12
Keep Core Tight
Alternative: Use Smith Machine
Seated Shoulder Press (Dumbbells)
Sets: 3 Reps: 8-12
Slightly Tuck Your Elbows
Face Pull Press (Cable)
Sets: 2 Reps: 8-12
Keep Arms Straight
Back View
Reverse Wrist Curl (Dumbbells)
Sets: 2 Reps: 8-12
Sumo Deadlift (Barbell)
Sets: 3 Reps: 4-6
Three Technique Requirements
Goblet Squat (Dumbbells)
Sets: 3 Reps: 4-6
Three Technique Requirements
Experiment with Your Stance
Depth - find the most comfortable stance that allows you to squat down to parallel (hips aligned with knees)
Single Leg Romanian Deadlift (Dumbbells)
Sets: 2 Reps: 4-6
Right + Left Leg = 1 Set
Focus on Your Form
Swiss Ball Leg Curl
Sets: 2 Reps: 8-12
Keep Your Core and Glutes Engaged
Hanging Leg Lift
Sets: 2 Reps: 8-12
Adjust Difficulty Accordingly
Side Plank
Sets: 3 Reps: 30-45 sec
Left Rep + Right Rep = 1 Set
