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General Climbing Discussion

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Lactic Acid Conditioning 18-Nov-2008 At 3:53:37 PM take!

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For a general non-climbing template I've found kettlebell training has had a great effect on my strength endurance. It is forearm focused but also works (in a prehab manner) a lot of the scap stabilisers so that's a plus if doing it for climbing.
I originally got into them for fight training.
Just doing a basic one handed swing (for time) is an awesome strength endurance exercise.
You don't need a kettlebell, for simple one handed swings you can just use a plain dumbell.
Start using about 1/5-1/4 body weight, swing dumbell one-handed for 10 mins. Alternate sides at say 25-50 swings (work up to 100+/side). Rest as required but you want to aim to eventually go non-stop for 10 minutes... Then 15 minutes.

Swing = Using straight arm, swing dumbell/kettlebell/besabrick out in front - up to eye level. Let it swing back between your legs with straight arm but bend legs at bottom of movement - like a 'hike pass' in gridiron. Don't let go of weight but swing it back up again to eye level... repeat. Do it outside too.
10 minutes, 2 times a week. Sounds easy huh?

Another movement with good (or better) effect is dumbell snatches, with the same 'hike pass' backswing in between reps.

Done properly these exercises won't ruin elbow, shoulder etc and holding dumbell or kettlebell is easy on hand structure but still works your strength endurance in a general manner.
Use www to learn good form and tips. Do at own risk etc etc.