3 EASY Stretches for INFLEXIBLE Climbers
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- Опубликовано: 6 июн 2024
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Pro climber Aidan Roberts is known for his flexibility! 🤸♂️
AND in a recent video, he shared his routine to get flexible, however when you are an ‘inflexible’ climber, this can be very hard to relate to - so in this latest video we wanted to share three scalable exercises that ANY climber can do. 🫵
Stretches for inflexible people! We also explain the concepts that help you to get the most out of each stretch. 🙌
We joined up with coach Matt Broadhurst who is our least flexible coach to guide you through this video. 📽️
GIVE IT A GO! 👊
Timestamps:
Intro: (0:00)
Stretch 1 - Pancake: (0:30)
Concept 1 - Chase the horizontal: (1:42)
Concept 2 - Use Weight: (5:03)
Concept 3 - Tempo Stretching: (6:52)
Stretch 2 - Frog Pose: (9:08)
Concept 4 - Contract Relax: (11:43)
Stretch 3 - Lat Pull-over: (12:58)
Concept 5 - Chase progress not perfection: (17:13)
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This is wonderful! Thank you for the exhaustive information still relevant to mere mortals. But most importantly thank you for listening to people. The last flexibility video title got me really hyped, but when I saw Aidan doing stuff I can't even dream of I really felt the frustration settling in. This is a golden example of connection with your viewers/community/fans.
Thank you., I was one of those subscribers. Didn't write a comment but definitely was thinking along the same lines.
Great video! This got me hyped. Really cool that you listen to and interact with the community.
This was so well explained; really useful. Thank you!
This is quite funny because Matt was my old climbing instructor and he used to always make us stretch and would not let anyone climb with out stretching
this is so great, thank you!!
The concept of interval stretching was new to me and I am already a huge fan! Being able to count reps and treat it as another part of my training regimen is cool, but mostly it honestly just feels more effective for me!
Thank you for creating such thorough videos! I’ve been working on my flexibility since watching the “Aidan's Flexibility Routine” a month ago. I’ve gotten better but this is very helpful to keep my progress going!
I also feel that doing tempo stretches gives the ability for the body to reset each rep as well as learn to move into or out of agile positions in a controlled manner. Sometimes i feel im stretching something but not in the intended/ right way. Rather then actually stretching its pinching somewhere. Performing the stretches using these controlled tempo stretches allow me to repeatedly feel if I'm settling into the right position and how I can move through it, without cramping up.Intuitively I've known this 'in and out' technique for a while but having a proper procedure to refer to as well as your expertise to back it up definitely helps. Thanks for this!
Thanks! Great video. I’m not a climber, but was searching for pancake tips and found this to be great 👍
great video! concept 5 is a real game changer for anyone whos struggling to get started
Thanks very much. This is really great content and really helpful! 👌🏻
Amazing video thank you!
Thank you!
Fantastic information. It is frustrating being inflexible and so difficult to get good advice for inflexible people like me. Thank you !
much better flexibility video, very good work.
Really loved this one, been stuck on my pancake for a while. All it needs is a box!
Thank you for the video, it's very helpful.
Are there any specific recommendations for warming up?
I like to stretch first thing in the morning, but I can't get to end range of motion because I'm not warmed up yet, and I wonder whether these morning stretches are even effective.
16:08 This is the content I was waiting for! As also someone who has quite a bit of functional flexibility on the wall but terrible hamstring/lower-back based tightness, it's always such a slog to have to stare at a stopwatch while being incredibly uncomfortable in a stretch position. Tempo stretching plays well to the traditional reps/sets kind of dynamic, while also allowing for easier integration into supersets, which I think a lot of climbers use to save time in their busy lives. Thanks so much!
Great video. I particularly loved the stretch that I get by reaching for my TV remote.
😂😂
I think it would have been really good to add a section about timing. Stretching is the bees knees but depending on your goals or training cycle should potentially be implemented timed around sport specific training and resistance training.
Looks good for weight trainers and Yoga practice too.
Finally ! The problem with flexible people is they don't realize some positions are simply impossible for others, the pancake being the absolute worst for me.
That’s a spicy thumbnail at a quick glance! Or is my mind just in the gutter?
Get out the gutter Eric
@@LatticeTraining 🤣🤣🫣
Self care to a new level
This is great, do you know of any books that outline this sort of thing body wise? I’d like to know more around the pigeon pose, my knee gets quite sore from the pressure in this and it would be great to know how to work up to it. However thing the interaction of muscles and the impacts of stretching one on another would be interesting to hear about
I'm not sure about a comprehensive stretching book but I am sure some exist. I've gained my knowledge bit by bit over many years. We are also working on an online course here, should be released later this year.
Specifically for the pigeon, start with the knee elevated higher than the foot, so your shin is not horizontal but at an easier angle. You can prop up the knee with yoga blocks or cushions. Gradually work towards your normal pigeon over weeks and months by decreasing the angle of the shin.
I can't even do a standing 5-step width lol
Would you suggest alternating between tempo and passive stretches? And if so in the same session or seperate?
I really like to do both. Tempo stretching 1-2x a week when I am in a gym. Then a passive stretching routine on other days, often at home or in my warm-up/cool-down.
I may be wrong here, but, isn't the frog position also used to help to get the feet lift higher? Thus it's if that's the goal then in the frog position one should also kind of push back while in the position? Maybe just totally different exercises though.
Me too
I can't get my heels to my butt, causing me to push myself out of the wall in some positions. Also it means that it takes a huge amount of energy just to sit on my knees. How can I improve this mobility?
As a new climber I see my biggest weakness now as flexibility. I've worked on finger strength and fitness and do yoga but flexibility is still poor. Thanks for the video.
Thank you for the video! When doing the standing pancake, I feel a stretch in my lower leg (don't think it's achilles tendon). Is that normal?
Two tips that may help. First try stretching your calfs with a couple sets before the pancake. Then try to keep a soft bend in the knee, just a small one, when doing your pancake fold.
Maybe it's just me, but I kinda stared at the thumbnail for a few seconds trying to figure out what's going on there
LOL saaaaame
Will this routine be added to the app?
All the exercises are on the Lattice App. But not sure about Crimpd if that is what you mean. Crimpd is independent from Lattice.
ahaa!
Nice video! Quick question: what's the value of hamstring flex for climbers?
It's most obvious on steep terrain which involves heel hooks and toe hooks. Things where your going for high feet but with a straight leg. If you watch flexible climbers you'll see them use hamstring flexibility a lot. e.g. ruclips.net/video/o-mvzn_QjAQ/видео.htmlsi=Gq289KwWX11gFEVw&t=685
It not only allows more options for movement, it also makes normal movement easier. You have less 'internal' resistance from your own body and movement flows easier with less strength required.
@@LatticeTraining Makes sense, cheers! Thanks too for your service to the community :’)
For the pancake/standing pancake, should your knees be locked?
In most cases yes, but a slight bend can be more comfortable for some. See what works best for you.
Regarding the tourque and if you want to apply a maximum torque when stretching: I find it very questionable unless you are are 18 years and have a perfectly healthy body. Otherwise author may want to rethink his recommendations.
A collaboration with Emmet Louis would be cool!
Love Emmet. I hope to do one of his workshops one day. I am also hoping to colab with Tom Merrick (who's learned a lot from Emmet) in the future.
Is it not so that he is bending at his lower back reachinging for horizontal. Rather then anterior tilting his pelvis to actually target problematic hamstrings?
To my eyes, Matt is bending mostly at the waist not at the hips. Hip bend is a fundamental element of gaining hip mobility that perhaps he needs to focus on first
Is Matt a cyclist because I have the same trouble with hips and hamstrings
thumbnail pretty sus
It’s a good thing the thumbnail totally doesn’t look like you are plowing yourself, because that could be embarrassing
Made you look though 😉
14:35. Do not go as far as this guy. He actually went way past his range of motion and lost the stretch on the lats and held it just by the shoulders
That frog position makes me feel like my leg is coming out of the socket. It feel uncomfortable for days at a time
This sounds like it could be an bone impingement problem and it's quite an important one to avoid. Easiest way to avoid it is to opt for a supine frog variation, and secondly really focussing on the anterior tilt of the pelvis when stretching in this position, as it allows for more room between the hip socket and the femur bone. Hope this helps!
The question is: Is more torque always optimal during strechting? Or perhaps only for large muscle groups?
Great question! It really depends on what your aim is. If you are doing tempo stretching, having high torque is really important because total time under tension may only be 20-30 seconds. So the intensity of the stretch needs to be high to see progress in range of motion. But we could also do a passive stretch for 90secs to 3mins. In which case torque can be low and we'll benefit from being in a more relaxed position.
@@LatticeTraining Thanks for the reply!
One thing left out of the concept part is the why. Why is this a good exercise? What is it stretching. Sorry. I need pictures. Also, my lower back hurts when I do it so I know I'm stretching the wrong thing.
The new "frog pose" should be called "giving birth pose"... I've never seen a frog on its back with its feet against a wall trying to get the wall as dirty as possible to instigate all sorts of conflicts with its roommates. Frogs are not very good climbers, especially because they lack the interest and the internal void that prompts one to replace meaningful relationships and improving the world with progression along made up difficulty scales for going from point A to B in a rock or wooden/plastic wall. We should all aspire to be more like frogs and less like creatures who are birthed in weird positions.
This is really bad and potentially dangerous advise. A group of frogs is called an Army! Therefore if climbers listen to your advise they could group together under different ideological and philosophical dogma. Boulderers will form an Army against Trad climbers, Sport climbers etc. Anarchy will ensue and one climbing discipline will rise to the top with militant rule and overwhelm the media. Claiming that all other climbing disciplines are "not real climbing" and new disciples should only join their faction.
@@LatticeTraining What you fail to see is that a group of frogs can also be called a knot. The connection to climbing is obvious: boats used to assist deep water soloing often cannot surpass 15 knots. What frogs want and do is not anarchy, but anarchism: freedom and mutual aid, leisure and community.
lol they need to find someone who is actually not flexible