I am a climber and randomly found this video on RUclips (and discovered your channel). The quality of it is astonishing. The structure is clear, detailed and there is a certain very entertaining flow. I often wondered how to Train my legs because I feel bad focusing somuch on my upper body. This video made my day ! And you obviously gained a subscriber :)
Being able to lift my body with one leg from a high step position would have allowed me send a route I couldn’t finish in the gym today. Thanks for great workout to help me get there!
This is great! I pretty recently started doing a bunch of leg stretches, toe raises and squats just every other day or so and i can’t believe how much its helped climbing. I will totally add these to my list :)
Great video, the fear of 'useless leg bulk' amongst climbers has been a pet peeve of mine for ages. Hope to see you get a lot more views and exposure soon :) Enjoyed that you linked the exercises back to very common movements that climbers seem to forget require leg muscles. A few points of feedback, if you're not against receiving it from an anonymous internet 'expert': - During the pistol squat portion, you say ". . . without adding much bulk," which feels like an incomplete statement. Adding bulk requires two things be persistent over time: hypertrophic stimulation (AKA volume, usually meaning 8-15 reps per set, or to failure) and nutrition (caloric surplus/protein intake). Pointing out this information would go a long way, as well as with recommending rep/set ranges. With progressive overload, it's usually 3-6 reps for 3-5 sets for a mix of strength and explosivity, but whatever works for the program. - For box jumps, you show yourself jumping down. This is usually quite a bad idea, as you're unnecessarily putting ballistic stress on the achilles tendon, without any sort of muscle-strengthening benefit. Especially if the body isn't used to heavy loads. A common milestone people tote as a metric for this is being safe, is the ability to barbell backsquat your own body-weight (i.e. as added weight). I have no studies to back up this milestone, but it's better to err on the side of caution. Additionally, (high) box jumps just become an exercise in mobility rather than explosivity once you get to a certain height.
Really good point with strength training vs hypertrophy. My usual rep count for pistols is 7, and I never do them loaded, so it falls in the weird in-between range. You're also right about jumping down from high box jumps. I typically set my hands down on the box surface and lower with a dynamic dip, but I think I was trying to keep a good rhythm for the purposes of filming the jumps. Ankles and knees probably didn't appreciate it though. Thanks for the thorough feedback! Nujabes for life :-)
@d b Yeah, a lot of climbers seem afraid of 'useless bulk'. They often are in caloric surplus to build upper-body muscle (or because their nutrition-game is terrible) anyway. AFAIK beginner gains have more to do with CNS-adaption and increased motor-unit recruitment than really building muscle, anyway.
Its all about the low bar squat and pistol squat. Thats all i do. That saying, "useless leg bulk" should be changed. If you eat right and consistently climb, the leg gains don't hurt you. The squat also teaches you shoulders back ,hips in and core tight. As well as give you insane mobility. Squat = THE KING.
Calling bullshit on the legs don't grow bigger unless eating more, I've trained for over a decade in bodybuilding and if you concentrate on increasing weight and volume your legs will grow, I keep my nutrition the same.
@drew13600 You can definitely grow but only to a certain degree. For instance, you can be 160 lb with flab, or 160 lb with a ripped and muscular physique, but after a certain point you will need to gain weight to grow. It's funny to me that some climbers fear leg growth. As long as your weight is the same strong legs can only help your climbing.
I'd add some hamstring work like the nordic curl or single leg romanian deadlift to help with heel hooks. Climbing isn't all about pushing (from the legs).
Remember if you're gonna do box jumps (i prefer squat variations or kettle bells) remember to land softly back on the ground too! The catching motion activates muscles on the way down rather than just jarring your knees with the impact.
Hello. Really love your videos.. feel like they are helping me out a great deal.Could you also eventually do a video on proper technique for heel and toe hooking.. and also how to strengthen oneself to better apply these techniques
It's a fun game we frequently play with fellow climbers - fold a dollar bill and place it on the floor - whoever can pick it up with their mouth (a little gross, we know) while staying on only one foot gets to keep it!
Thank you for your videos. I enjoy your analytical insights on climbing. So you did videos on upper body (push and pull), lower body, are you planning on giving your opinions on the best core workout for climbers ?
Any tips for progression before being able to do the basic bottom position holds? Hold onto a ring/trx or something for stability? Damn, I'm bad at these!
I'd say work on improving hip mobility and ankle dorisflexion in the 2-legged squat position. Ido Portal has two squat routine videos with good exercises that I like.
Nice video! Consider to make some intermediate level for every exercise because many of your viewers should not try a full range pistol squat or jump down frome the boxes right from the start. An untrained joint could be damaged by those high intensity exercise. Maybe try to mantain the position for the pisol squat could be an example of a lower intensity exercise that still could work!
Great videos! Is this Pipeworks in Sacramento? Just wondering because I'm looking at moving there around July. If so, how do you think this compares to the Bouldering Field? Thanks!
Hey great video! Overall your physique also looks very athletic, can you do a video on what kind of exercises you do to train the rest of your body(especially your back)?
Any advice for someone who can't do pistol because my ankle flexibility is just so awful? If I stand on a slight hill facing downhill, it's super easy. But on flat ground it's impossible. I've tried stretching my ankles but didn't notice any progress so I gave up on that. Maybe I have to keep trying anyway.
If you're trying to stretch your ankles you're doing it wrong. You need to stretch the muscles surrounding your ankles. Your calves especially. A good stretch for when my ankles are really tight is stand straight place half side of foot on top of other, sink and bend forward at knees, you'll feel it in the outside of the bottom leg. Also make a habit of trying to get a comfortable resting squat with flat feet. That's a natural way to get the full rom
Just tried the pistol squat and I just fell down, my butt just dragged me down and I’m not even fat 😂 I’ve climbed for over 3 years but I just fell on that pistol squat like a lead balloon 😂
I really hope this channel takes off. Great videos, both in quality of content and quality of production!
Informative, to the point, and clear to follow. This is great stuff!
Not only is your content always right on point, but you also got a GREAT sense of humor. I appreciate your work a lot. Thanks again.
For reference
1. Pistol squats 1:35
2. Box jumps 2:55
3. Cossack squats 4:20
I am a climber and randomly found this video on RUclips (and discovered your channel).
The quality of it is astonishing. The structure is clear, detailed and there is a certain very entertaining flow.
I often wondered how to Train my legs because I feel bad focusing somuch on my upper body.
This video made my day !
And you obviously gained a subscriber :)
Totally agree on all points!
Can u do stretches for climbers? Thank u
in my opinion, your channel is clearly underrated! great video, can't wait to try this!
These videos are amazing, but it made my day when you said "shenanigans" so calmly, I need to hear bamboozled next!
So good! Always very well produced and quality info! I'm the only climber that actually look forward to leg day! 🧗♂️👏
That makes two of us :-)
Being able to lift my body with one leg from a high step position would have allowed me send a route I couldn’t finish in the gym today. Thanks for great workout to help me get there!
Never thought I would watch a video of a climber talking about the reasons why to train legs
You've got a new subscriber 😄
This is great! I pretty recently started doing a bunch of leg stretches, toe raises and squats just every other day or so and i can’t believe how much its helped climbing. I will totally add these to my list :)
Dude I just love your sense of humour
Really enjoy your content. Keep posting, thank you .
Great video, the fear of 'useless leg bulk' amongst climbers has been a pet peeve of mine for ages. Hope to see you get a lot more views and exposure soon :) Enjoyed that you linked the exercises back to very common movements that climbers seem to forget require leg muscles.
A few points of feedback, if you're not against receiving it from an anonymous internet 'expert':
- During the pistol squat portion, you say ". . . without adding much bulk," which feels like an incomplete statement. Adding bulk requires two things be persistent over time: hypertrophic stimulation (AKA volume, usually meaning 8-15 reps per set, or to failure) and nutrition (caloric surplus/protein intake). Pointing out this information would go a long way, as well as with recommending rep/set ranges. With progressive overload, it's usually 3-6 reps for 3-5 sets for a mix of strength and explosivity, but whatever works for the program.
- For box jumps, you show yourself jumping down. This is usually quite a bad idea, as you're unnecessarily putting ballistic stress on the achilles tendon, without any sort of muscle-strengthening benefit. Especially if the body isn't used to heavy loads. A common milestone people tote as a metric for this is being safe, is the ability to barbell backsquat your own body-weight (i.e. as added weight). I have no studies to back up this milestone, but it's better to err on the side of caution. Additionally, (high) box jumps just become an exercise in mobility rather than explosivity once you get to a certain height.
Really good point with strength training vs hypertrophy. My usual rep count for pistols is 7, and I never do them loaded, so it falls in the weird in-between range.
You're also right about jumping down from high box jumps. I typically set my hands down on the box surface and lower with a dynamic dip, but I think I was trying to keep a good rhythm for the purposes of filming the jumps. Ankles and knees probably didn't appreciate it though.
Thanks for the thorough feedback! Nujabes for life :-)
@d b Yeah, a lot of climbers seem afraid of 'useless bulk'. They often are in caloric surplus to build upper-body muscle (or because their nutrition-game is terrible) anyway. AFAIK beginner gains have more to do with CNS-adaption and increased motor-unit recruitment than really building muscle, anyway.
Its all about the low bar squat and pistol squat. Thats all i do. That saying, "useless leg bulk" should be changed. If you eat right and consistently climb, the leg gains don't hurt you. The squat also teaches you shoulders back ,hips in and core tight. As well as give you insane mobility. Squat = THE KING.
Calling bullshit on the legs don't grow bigger unless eating more, I've trained for over a decade in bodybuilding and if you concentrate on increasing weight and volume your legs will grow, I keep my nutrition the same.
@drew13600 You can definitely grow but only to a certain degree. For instance, you can be 160 lb with flab, or 160 lb with a ripped and muscular physique, but after a certain point you will need to gain weight to grow. It's funny to me that some climbers fear leg growth. As long as your weight is the same strong legs can only help your climbing.
Excellent demonstrations, explanations and applications. 👍👍
Great content. Looking forward to upcoming videos
Thanks, I'm going to try all of these moves today. Looks comfortable enough for a leg workout!
Great content. Thanks for the thorough explanation and instruction!
Amazing channel, please keep them coming!!!
Great dude! Subbed and excited
I'd add some hamstring work like the nordic curl or single leg romanian deadlift to help with heel hooks. Climbing isn't all about pushing (from the legs).
Big fan of deadlifts. And great point about using the legs to pull as well!
@@movementforclimbers Cheers. Love your content man, keep it up!
Loving your videos! High quality and to the point :)
Strength
00:58 Pistol squat
1:48 bottom hold
2:00 Elevated pistols
Dynamic
2:24 box jumps
Nice work, keep it up!
Man I wish my gym had a training facility like that
I wish I had a Gym I could go to.
KrimO if only you knew what was coming
That gym looks insane.
So good!! Thanks for the vid!!
Great video with a lot of useful information. Thank you!
Remember if you're gonna do box jumps (i prefer squat variations or kettle bells) remember to land softly back on the ground too! The catching motion activates muscles on the way down rather than just jarring your knees with the impact.
damn your pistol squats look rock solid
I just tried to subscribe. Again. Great work 😊
Hello. Really love your videos.. feel like they are helping me out a great deal.Could you also eventually do a video on proper technique for heel and toe hooking.. and also how to strengthen oneself to better apply these techniques
the opening movement is insane!!!!!!
It's a fun game we frequently play with fellow climbers - fold a dollar bill and place it on the floor - whoever can pick it up with their mouth (a little gross, we know) while staying on only one foot gets to keep it!
Lawrence Chen hahahahahah! Will definitely practice before playing with my friends
great video!! keep up the good work
Great tutorial!!! Ill incorporate these into this weeks training :-)
This is gold!
Very helpful insight.
i like this channel a lot!
Thank you for your videos. I enjoy your analytical insights on climbing.
So you did videos on upper body (push and pull), lower body, are you planning on giving your opinions on the best core workout for climbers ?
What a great video!
Really informative, and loved the small jokes subtly inserted
love the videos
+style points for the kung fu move! Great video!
I'm a bit late to the party, but how many sets and reps should I do for each exercise?
he had some comments about knees in the pistol, but still feel i'll break my knees in all three movements
Hey, this comes from inline skating that I used to do a lot in the past year. Subscribing :-)
Hi! Your video is great! Thanks for the tips. Btw, how many reps would you recommend per exercise?
Any tips for progression before being able to do the basic bottom position holds? Hold onto a ring/trx or something for stability? Damn, I'm bad at these!
I'd say work on improving hip mobility and ankle dorisflexion in the 2-legged squat position. Ido Portal has two squat routine videos with good exercises that I like.
Nice video! Consider to make some intermediate level for every exercise because many of your viewers should not try a full range pistol squat or jump down frome the boxes right from the start. An untrained joint could be damaged by those high intensity exercise. Maybe try to mantain the position for the pisol squat could be an example of a lower intensity exercise that still could work!
Great videos! Is this Pipeworks in Sacramento? Just wondering because I'm looking at moving there around July. If so, how do you think this compares to the Bouldering Field? Thanks!
ROFL, I know Kung Fu , great video, thank you
Grazie mille... Utilissimo tutto quanto.
So happy you start with pistol squat :)
Hey great video!
Overall your physique also looks very athletic, can you do a video on what kind of exercises you do to train the rest of your body(especially your back)?
Was that the buttermilks in the back ground for the intro?
Where do you usually climb at ?
yaeaaahh!!!!
Dude do you climb at ironworks in Berkeley? The walls know very familiar.
Only been there once as coach when they held Youth Regionals last year. Pipeworks is my home gym.
Movement for Climbers Ah, I was hoping you’re a bit closer to climb together. Thanks for your videos, they’re very informative.
Any advice for someone who can't do pistol because my ankle flexibility is just so awful? If I stand on a slight hill facing downhill, it's super easy. But on flat ground it's impossible. I've tried stretching my ankles but didn't notice any progress so I gave up on that. Maybe I have to keep trying anyway.
If you're trying to stretch your ankles you're doing it wrong. You need to stretch the muscles surrounding your ankles. Your calves especially. A good stretch for when my ankles are really tight is stand straight place half side of foot on top of other, sink and bend forward at knees, you'll feel it in the outside of the bottom leg. Also make a habit of trying to get a comfortable resting squat with flat feet. That's a natural way to get the full rom
cool!
Saw the first move picking up the chalkbag... thought to myself "i'm out I'll never train my legs" luckly this wasn't an actual exercise :D
I wanna know what your repoint limit is tho.
Just tried the pistol squat and I just fell down, my butt just dragged me down and I’m not even fat 😂 I’ve climbed for over 3 years but I just fell on that pistol squat like a lead balloon 😂
The cossack squats looks like the pubu stance in wushu(kung fu)
Poner fuerza y de seguido la pistol, es no tener mucha idea de biomecánica. Muy mediocre, simplemente se busca el postureo
LIAR! I love leg day. Honestly i just low bar squat and pistol squat. My legs never have issues.
Thay will.