Lattice 6 Minute Home Core Workout: Climbing Training Session - Floor Based!
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- Опубликовано: 9 фев 2025
- Many of us find ourselves with the time and motivation to complete a core workout - but not always the fanciest of equipment! We've put together a 6 minute "Home core workout" routine that you can do with almost zero equipment. You just need a bit of floor space and a couple of suitable weights!
This routine can be completed in continuous cycles to create 6-12-18-24 minute work blocks, depending on how well conditioned you are. One thing to point out with core training is that you want to always try to keep a variety of planes of movement and work the entire core! A good quality, all-round routine that will serve you year in, year out, is one that stresses the abdominals, obliques and back. They're all an essential part of the climbing equation!
6 Key exercises:
1. Dish tuck (vary arm position for intensity)
2. Weighted twists (really extend the full range of movement!)
3. Weighted sit-ups (change weight or arm position)
4. Marching plank (keep those hips level!)
5. Dish variation (alter body angle for intensity)
6. Superman (most climbers will prefer elbows to the side)
This video is a little lead into the next videos - we've got a whole series on how to train at home on our channel!
Find out more about our Lattice Training Plans here: latticetrainin...
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Exercises start 2:46 (for those of us viewing this regularity - it's simply fantastic!).
Because I have to find it every other day
start: 2:46
Perfect timing, thanks for being the motivation I need to get some training done while being stuck at home!
Evil Cactus yup that’s why we’re getting as much of this out as soon as we can. Bear with us!!
@@LatticeTraining you are my heros guys!
Feel u man. Lets #staythefuckhome and stay physically and mentally fit.
@lattice training, im really digging the background music, could you share the name of the song? Thank you!
Legends for getting a home workout video out, more pls!
ruthieieie there will be another on Wednesday 💪
Just curious are Gyms closing where ever you guys are from? In the Netherlands all gyms are closed till april 6 :( i miss climbing already
Perfect. I don't have weight thing at home. I'ill use my cat or my new-born baby.
Ha!
Nice
The baby actually works super well because they grow as you get stronger
makes perfect sense. Cats also get you used to pain. IFSC rules say no bleeding on the cat
Me: "Maybe I will actually start actually doing core during this Covid lockdown..."
Lattice: NO Excuses! Here you go!
Luke Daniel 😂
I love these 6 minute workouts, thank you Lattice! I can now fit them in my daily routine instead of my commute. Can we hope for a 6 minute finger board workout?
As you are talking while exercise shows that how great core strength you have 💪💪💯💯
this same work out at 45sec-15 sec rest is a killer! You made my quaratine once again, thanks lattice!!
I wish I could give more than only one thumbs up! 👍👍👍
Thanks for sharing Tom
perfect core-onavirus workout for those - like me - locked at home! (I live in Italy)
Thank you for all your videos!!
While doing the exercise at 4:50 (or any crunch like exercise) it's better to push towards you with the heels instead of hooking your toes. This way you inhibit your hip flexors and focus more on working the abs (core). Hope this tip helps.
Thank you for these episodes, I have been getting frustrated not being able to go climbing as normal
This is a killer workout! I topped it off with a max weighted jump squats to finish my legs too 💪🏿💪🏿🔥🔥
Good stuff.
Been doing this twice a week. Thanks!
That's great, tried a lot of different core workouts but that is simple and easy. Nice
Love it! Great vid, and great easy programming for a nice workout!
I just found this video and it is so funny that you say it's inspired by Team GB divers because I work out my core with Tom Daley's exercises and this is so Tom's style! Been loving his workouts because they actually get me results and strength improvement. He does 40-20 or 30-10 though:)
Super helpful you should do an at home lower body workout next
love this kind of content!!!
So useful thank you
Cycle begins at 2:50
Thanks I was hoping this would be here :)
thanks
This is fantastic, thank you 🙏
I watched this on double speed to see the exercises before trying them. Had a good laugh.
I climb 5.13 but can’t dish tuck. Thanks for exposing a serious weakness!!!
Heard you mentioned shoulder impingement, as a another climber suffering from this could you talk some about how if affected you and what you did to resolve it?
Shoulder impingement!
I had this around December time for about 2 weeks. Luckily I found a way otherwise I may have been out for longer!
Besides making sure all antagonist muscles are in balance I.e by doing pressups, dips, wrist curls etc.
1)Rest with your back against the wall and arms up in the air (90 degree bend palms flat too) now try to draw an imaginary circle till your arms are straight above your head. Then repeat this a few times but don't overdo it to start with, you'll probably hear your shoulders popping quite abit (I experienced this in the beginning)
2) Resistance bands use these to pull out away from the side of the body and inward towards the body to strengthen the whole rotator cuff, as partly impingement is caused by weakness in the RC.
@@TravisNotSoBland did you stop climbing during this time? Great comment! Thanks!
thx
Awesome...
The bycicle in the middle just destroys me in 10 seconds
Hey folks, thanks for the new video. Enjoy both Tom and Ollie's content. I've a question though, I have been training core for sometime now but I'm not sure if my exercises have transferred over to help my climbing performance. In particular, I was hoping that it helps improve body tension. Would you recommend any specific routines for improving body tension? This is my first question... hope there is enough interest among other climbers for this to get picked up.
The most success I have personally had is just system climbing with very far spans and trying to keep my foot on a bad foot.
Any good alternatives for the DIsh Tuck? My left hip pops on each motion. Doesn't hurt, but doesn't sounds healthy.
Given that all the walls will be shut down in days this is very useful
I ❤ it!
Would be really great to see all these exercises in the Crimpd app! And then bundled together as well. I see there are already some of them
That's being done this week! Out VERY soon!!
How many days of week should I do this? every day?
This is excellent. Do you have any recommendations on good warm up protocols for at home in a small space and/or for attempting to maintain cardiovascular fitness during potential isolation?
Will Ellwood if you have a look at some of our other vids you’ll find this stuff 😊
@@LatticeTraining I glanced at your video page, but didn't see any videos that stuck out as warm up specific. Is there one in particular I should be looking for? Otherwise, I'm assuming a general warm up routine from the interwebs will suffice? I appreciate it!
@@TheArtisticPro there definitely is one as we remember filming it! But probably our fault for not labelling very well. There's one on fingerboard warm up in the FB vids. Maybe we'll try and shoot one this week for everyone!
Thank you so much for that exercise! i'm just wondering how much calories does it burn for times after?
Hello!
I am doing those exercices and this is helping me a lot! Thank you very much!
I also have a question please:
Now I can do all the exercises without too much effort, is it better to change some exercises or to do 45s/15s rest instead of 30s/30s rest?
well, I think that depends on your own specific goals. Is it power-endurance or just endurance. If power is the main focus then I would suggest that 35s/25s or 40s/20s. Good luck :)
4:50 I don't know how intensively the hip flexors have to work, i heard its not good to block the feet, now im confused!
4:49 I heard on several core workout tutorials, that you should not put your feet under - in your case - the dumbbells. In that position you can pull with your feet and activate your hip flexors instead of your abs. That can cause the opposite of what you want - a hollow back. What do you think about that?
There's a fine line between "perfection" of an exercise and just getting on with getting stuff done! What's also important to reflect on here, is that strong hip flexors are really important in climbing - not exactly a bad thing to train them. Ideally though (if you want to really get into the detail of it) you would drop using the feet under a weight/sofa/chair. Hope that helps :-)
@@LatticeTraining Don't get me wrong, that was not an over critical comment. I just had lower back problems because of too tight hip flexors. Made situps the wrong way and got the opposite result of want I was aiming for - even tighter flexors instead of tighter abs. That's why I thought it was important to mention.
@@johnnymuller7454 oh no problem at all! Always good to discuss these things! Tight hip flexors are no fun once they really start to cause problems...
I've heard that sit ups are bad for spine health. What are the lattice teams thoughts on that?
Exercises 1, 2, 3, 5 and 6 are terrible for the lower back. I'm quite shocked to see them on a professional training channel.
The Superman, for example, imposes 6000N on the spine. NIOSH sets the action limit on spine compression at 3400N. This is the limit for one rep! The sit up imposes spine compression loads of 3300N. Slightly under the 1 rep action limit. Problem is we perform repeated repetition of it.
Alternative exercises: McGill Curl Up, Dead Bugs, Side Plank, Stir the Pot.
Tom's form on the Russian twist (exercise 2) is pretty atrocious as well. Way too much rounding in his back. Definitely questionable set of exercises if you've back problems.
If your have back problems..maybe avoiding climbing and exercising for it ..?? Or do y’all just like watching and commenting on videos of things you can’t do ?
@@benironside1264 I like climbing and training for climbing, and I don't like exercise that put needless strain on my back...?
@@thenayancat8802 it was the “if you have back problems” that confused me..I mean, I agree. But also if someone got back problems climbing and training for climbing might not be a good idea
Hi Tom, Hi Ollie ! You've been doing quite good videos on how to train at home and at the gym, so maybe you have good advice to cope with the ongoing situation. Here in Belgium, all climbing gyms have been closed (sigh), and the area offers virtually no outdoor crag (SIGH), what options do we have to continue training ? I'm only 7 months into climbing, and so wouldn't really dare trying hangboarding either. With so many limitations, what can I do to continue climbing and training? Feels like I will be reduced to train crimping on brick walls (is this even a thing ?) for 2 months. Thanks a lot for the vids !
off topic but I've never seen trainers with boa dials before, anyone know what they are?
thanks for the great content you keep providing. a general question from my side: when do you choose circuit style core training lasting up to 24 minutes over workouts including a sequence of harder exercises with longer rests? when focusing on route training?
Is this generally good for improving body tension?
Great video! Do you have any recommendations for a replacement to work towards the first exercise? I’m a bit heavier and stalky. 175lb and 5 foot 8. My core is my greatest weakness and is not very strong so I find I have problems pulling myself together without swinging my arms. For now, I laid on my back and did leg raises while doing my best to engage my upper back as much I can (Still have problems keeping my upper back off the ground). Going to keep working on this every other day 👌
Hi Lattice, what do you think about ab-wheel exercises?
Mihhail Samusev yup, they’re good!! A lot of people find them really intense though. Quite an advanced piece of kit in some ways. Great tool in the right hands (abs!) 😁
Which kind of warming do you recommend before to run this training? Thanks.
I have a crushed L4,5. So the first exercises are no so good for the lower back. Can you add anything to this for us old guys with knackered backs.
Richard Eden have you asked a physio for guidance on your specific issue? That’s normally the best approach if you have previously suffered trauma 😊
@@LatticeTraining Saw Pablo a number of years ago about this. I just work on a ball for my core. Never met a physio where i have been based who can help. I am in the process of trying to move back to the uk.
Richard Eden look up a guy called Tim Piggott in Manchester. He’s superb. Does Skypes as well...
@@LatticeTraining Thanks
nice excersices but I want to argue that the Sit-Ups are too harsh on lower spines & are also not so effective. It not better to do instead Hollow Body Crunch ?!
grog train with ancestral lifting stone found in backyard
Should I run as a climber?
Bradley Gamble possibly...
They addressed recovery runs in a previous Q&A I believe, and that it's ok to do recovery runs and then climb. just for example if you can normally run for 2 hours, only run 1 hour, if you can normally run for an hour, run for 30 mins. Be sub-maximal in your running if you want to still get the most out of climbing and reap all the "recovery run" rewards without the aches and pains when climbing the next day. (This is just from memory of the episode)
@@TheTKSki thank you for the summary and help.
How would you not have 6 minutes while watching a 9 minute video
thanks guys... everyone, stay safe and get covid strong!
Are there good alternatives for the sit ups and tuck ins that don't have me sit on my bum? They hurt because of my tailbone, if I do enough of them I can literally chafe through my skin in a week :(
Could you try doing it on your bed so that you have the soft mattress beneath you rather than a hard floor?
@@eleanorshuttleworth9346 Thanks for the suggestion. I have the feeling that it will also inadvertently give a lot more stability and consequently take away quite a bit from the exercise. But maybe I'm wrong about that?
Well I suppose one way to think about it is that it’s better than the alternative, which is nothing.
If you find the exercises too easy like this, you can either do more sets, have more time on and less time off, or add weight to your hands (I find a dictionary or other heavy book works if you don’t have weights - I use my D&D sourcebooks) with focus on endurance, power endurance and strength respectively.
One thing I never understood is why core muscles are never trained in a strength oriented way. It's always "just do more reps" if you can. Don't we need stronger core muscles for some very intense moves sometimes?
I think they are, but you need to concentrate your mind and activate them during exers
Alex Galays totally agree with this, most core “strengthening” workouts I see people do are really just cardio. If you can do something 20+ reps or hold a position for 30+seconds it’s a cardio workout. Worthwhile exercises for getting stronger core muscles are heavy deadlifts, squats, L-sits, front lever, and other high intensity exercises
@@devinrocks11 So climbing lead is also cardio?
Tobias Grätzer climbing lead is not just holding a position but moving through positions. Getting from hold to hold often requires power or strength. If you’re on a jug that you can hang on for 5minutes though, then you can be sure that during those 5 minutes you’re doing cardio and not training power
I would target lateral abdominal muscles more IMHO
Someone should tell him which camera is filming
Just because Hollywood does it all the time you don't have to cut and change the camera angle constantly while the subject is just sitting and talking. It's kinda weird.
I am pretty aware that my core strength needs improvement, but even with that known weakness, this felt kinda soft? Not gonna lie, in 5 minutes blogilates destroys my core way way more lol.
I just think that's not the point, this is more of a thing you'd do like 3-4 times in a row with personal changes. They did the exercises in their easiest form but you can make them harder or longer with less rest, this is just guidance for people that don't know where to start. Maybe I'm wrong and this is simply aimed at weaker climbers but I feel if you use it that way it's pretty practical.
Ads in the middle of a set is lame
4th: Jesus christ
Ad in the middle of an exercise video is not very pratical!
You look like Crayon shinchan
A lot f these are poison for your spine
mate i think you should eat a bit more, you so puny :D
I fell asleep 😴 after the first minute of watching. You guys need some training, for having success on RUclips, long time this will not work out. To boring long speeches and mostly to much professional language.
Try do 50 jumps during introduction. If better speech comes to your mind you can share here ;) good luck Dude!
PS. Guys amazing job, thanks a lot. Fingers crossed for next Videos 🥰✌️✌️✌️