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10 minute a day rock climbing workout

There are many exercises that are benefit to rock climbers. If you have only 10 minutes a day for a quick work out and want to improve your climbing strength pull-ups should be a priority. Pull-ups help with pull muscle strength vital to most rock climbing techniques. Aim for 3-4 sessions a week. If you can’t do a single pull up start with lat pull downs in the gym and increase the weight till you can pull down close to your own. Another alternative without going to the gym is to use a bar and stand on a chair and use your legs to help you get to the up position, then without any weight on your feet hold the position and slowly lower yourself.

When you’re ready to start full pull-ups do them by grasping a sturdy bar with a firm overhand grip and your hands separated by a distance roughly equal to your shoulder width. If you don’t have access to a gym find a sturdy bar to improvise with (monkey bars, back of open stairs, etc…).

Pull yourself till your chin is just above the bar and slowly let yourself down. The slower the better. Start off with 3 sets, with as many as you can do with each set.

As each week progresses you should increase the number of sets and reps. Aim for an extended term goal of 3 sets of 10 pull-ups with 2-3 minutes of rest in between each rep. Remember it’s not just quantity of how many you can crank out but how slow you can pull up and let yourself down that will build your strength. If you still have energy end the session by just hanging for as long as you can to build your grip strength.

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