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A Performance Guide to Flexibility
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- เผยแพร่เมื่อ 15 ส.ค. 2024
- There are many ways to develop your flexibility and it is a BIG part of climbing performance. It must not be neglected if you are serious about climbing. Yoga is a great example and can work extremely well. Others prefer to spend time in long passive stretches in front of the TV. In this video we bring you some training methods that are perhaps less well-known but have a great ability to transfer to climbing performance. We are utilising the strength-flexibility relationship and using weights or leverage to increase the intensity of the stretch. Many of these methods have drawn inspiration from coaches working in Gymnastics, Dance and Martial Arts where flexibility must be displayed very actively, with strength and precision. And it works for climbing too, we've seen this first hand with our clients! In this episode we cover some fundamental concepts which help you gain flexibility fast! And then we show you two excellent sessions that work for common sport climbing terrain and steep bouldering movements. Remember, this is just a snap shot of the possibilities, flexibility training is vast and nuanced so we have not covered everything here. If you are looking for some more passive stretches to help with warm-ups or daily sessions go check out our quick follow along by searching "Lower Body Flexibility Follow Along | Lattice Training".
Weighted Tailors; 6 reps x 3 sets (3s pause each rep)
Weighted Horse Squat; 6 reps x 3 sets (3s pause each rep)
Fire Hydrant; 3s Hold, 3 Relax for 3-4 cycles x 3 sets
Calf stretching; 90s each leg
SL-Good-morning; 6 reps x 3 sets (3s pause each rep)
Seated Pancake; 6 reps x 3 sets (3s pause each rep)
Hip Flexor Raise; 3s Hold, 3 Relax for 3-4 cycles x 3 sets
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This is exactly what I need and have been looking for! Been struggling with flexibility for a long time, keen to put in the work with the right exercises to sort it out. Thanks!
Great video! Loved the "Lengthening before strengthening" advice and how clearly illustrated it was.
Good stuff!
I absolutely needed this. Thank you, you have answered a ton of questions and enquiries i have
Best guide on lower-body flexibility for climbing, hands down!👏🏽
I have started yoga and it just takes care of this nicely.
This is what I need... now to just buckle down and actually do this work to improve flex.
the man knows it all
This account is gold. Thank you Lattice
One thing I've really been struggling to figure out in my flexibility training is how to improve external rotation. I've managed to improve my overhead mobility but external rotation seems to be my sticking point. A shoulder video would be 🙌🏼
Wall angels!
@@fabienbonnet3291 even if I can't get my arms against the wall?
@@Dougal1530 especially if you can't get your arms against the wall. It means you need it! Here's another way to do it: th-cam.com/video/hix3Bwrs_Ww/w-d-xo.html
I have been doing it for 2 weeks and my shoulder mobility has greatly increased. It also solved my shoulder impingement.
Wall angels are one of the best antagonist exercises to do on a regular basis to counteract the shoulder rounding effect of climbing (source: "climb injury-free" book from Jared Vagy).
@@fabienbonnet3291 cool, thanks Fabien! 🔥🤟🏼
Please add some chapter segments. it would be really useful for when I go back to remember all movements.
Perfect video
Great video! One side-note though: In the case of the weighted pancake, the necessity of the anterior pelvic tilt is not pointed out clearly enough, it is even demonstrated with a slightly rounded back. This leads to unnecessary high loads on the lower back and increases the risk of injury.
Thanks Tim! Yes good point about the anterior pelvic tilt. The aim is defiantly to roll the hips forwards. Rounding of the back in this case is totally fine. A bit more forward lean helps you get more leverage on the hamstrings and the low weight used won't be risky for your lower back. Spinal flexion is perfectly normal and not something to be afraid of. But if you have any current issues or concerns you can check with you Physio or PT first.
As always top tier content!
Do you perchance have anything to do with the vegan restaurant called "GehVeg" in Berlin?
Great video as always. I use your app too for climbing as well as stretching. I am a beginner climber coming from a different sport BUT I didn't pay attention to stretching for 20+ years which makes every sport so difficult now. Anyway, past year, I've done about 200h of yoga/stretching so slowly getting my full range of motion back thanks to your app. Cheers.! :)
Excellent video, thanks. As a newbie (since July this year) I was wondering how to improve my flexibility. These exercises look just like what I've been looking for. Great demonstration of the exercises, and list the routine. Hoping to be a lot more flexible on the wall soon.
Great idea to use books to measure progression!
Seconded on the yoga mat distribution!
Fantastic video. Adding this to my training plan.
very nice,Thank you
Great video! I recently found your older videos on flexibility, this video was interesting to go a bit more in depth. I'd love to have a Lattice training app to easily find these exercise routines! Any chance of that happening? 🙂
There is the crimpd app, but I don't know is there is flexibility training in it
There are flexibility routines in the crimpd app
Hard for me, really fun! Baggy clothes in instruction video makes it somewhat harder to compare form. Thanks for free stuff :)
Late to the party, but what is your recommendation for scheduling this kind of session? After a heavy climbing or lifting session or should this be something done separate from other training days?
Damn I’m so rigid lol! Definitely aiming to fit these into my training!
Man, I have sciatica and lots nearly all my flexibility. I can't even touch my toes any more, not even close. I know it's going to take time, but if there was an easy way out I'd do it in an instant.
in generaly sports science its whidly common based on studys that static streching ( around 10s +) decreases peak strength so its not adviseably to do it before heavy strenght based excercises. whats ur opinion to that? in this video its in some kind the opposite . im just curious
My opinion is that static stretching is fine before climbing. Even hard climbing. Any research (I've read) that shows loss of peak strength, has held stretches at maximum intensity for several minutes. Then without any significant rest, immediately done a strength exercises. I don't know of anyone that would do this in practice.
More recent research that places stretching as part of a warm-up then gradually builds to sports performance shows a negligible decrease of 1-3% force loss.
I've made a video on this topic here -> th-cam.com/video/t0Wyo1nvV8s/w-d-xo.htmlsi=zZKKJHLSPnQDro1q
Very good
Any chance of a link to the 5 min follow along daily stretch video mentioned at the end?
It should be linked in the last part of the video?
th-cam.com/video/FIXJZhQz4V8/w-d-xo.html
nowadays people make videos without even showing what they talk about is right and helped them to succeed. just talk without the fundamental skill just makes it harder for beginners to get a foodhold and really progress.
cool stretches I'll try them out, just could not not notice you saying on exercise three lying in the prone position which is actually face down, not on your back
Thanks Radim! Woops good spot!
high quality advice, fantastic! what about upper body flexibility? i think it‘s also important for climbing performance and for your health.
Thank you for the fundamentals , would love to add it to my training. One question tho, I just recover from meniscus sprain, I heel hook a lot and I have weak legs . Would this stretches with weight would put to much stress on the meniscus? Thank you very much
Thanks Daling! This depends on the level of your rehab. If you are fully recovered there should no issues, but its worth checking with your physio first. Always build into any new exercises slowly. Its also worth addressing basic strength training in the lower body as well. Climbers must be strong and flexible on the lower body.
@@LatticeTraining thank you for taking the time to answer. I appreciate it and will follow up with my physio
Thank you, this is exactly what I have been looking for. I have a small question : What weights do you recommend for the horse squat? 🙂
Happy to help Jean! Start at bodyweight and get a feel for the position. Positioning your hips is important for good depth. Then add 5-10kg when you feel comfortable, if you keep improving week on week then there's no need to go heavier.
@@LatticeTraining , thank you for your answer, however I have one last question : Do you recommend to do both session in one day, twice a week, or each session once a week (during 2 different days) ?
@@messager2lamort A good start would be one each session once a week (different days). You can then decide if more is better or if the current training frequency is effective for you. You may even decide that you want to do one of these sessions 2x per week and the other only once per week.
Will Lattice be selling that yoga mat?
We're working on that right now! 😁
@@LatticeTraining Any news on a release date? And will there be 2m+ sizes for us lanky's? Thanks
@@VINCENTdePINDA we've been working on it this week! So you should see something very soon. And yes, it should be 2.1m for us taller folk and splits training.
Are to guys gonna put those exercise in the app?
Good question. They are on the new Lattice Training App in conjunction with our training plans.
I definitely hurt my groin With this be careful y’all. Maybe it’s more for people that already have a good degree of flexibility
9:30
Great video! Loved the "Lengthening before strengthening" advice and how clearly illustrated it was.
Good stuff!