Gym Workout to Improve Bouldering: Stability, Strength & Explosive Power
We’ve teamed up with the fitness experts at CoreWorx Gym to bring you this bouldering workout!
When it comes to improving your technique, nothing can replace actual bouldering, but this workout will strengthen you in all the right places.
Designed with core stability, agility and strength in mind; building this routine into your weekly program will give you more explosive power, while further developing that all important balance.
The Workout:
A - Mobilising (warm-up)
A1 - complete three rounds of the following exercises back to back using only your body weight. Do 21 reps of each in the first round, 15 reps in the second and 9 in the third. For the row, burn the rep amount in calories as fast as possible.
Body weight Squats
Push-ups
Inch Worms
Calorie Row
Body weight Squats
Push-ups
Inch Worms
Calorie Row
B - Strength
B1: Deficit Barbell Reverse Lunge 8 sets of 8 reps
B2: Alternative Kettle Bell Gorilla Row 8 sets of 8 reps
Complete these exercises one after the other (super set) with 90 seconds rest in between each round.
Deficit Barbell Reverse Lunge
Alternative Kettle Bell Gorilla Row
C - Accessory Work
C1: Single Arm Dumbbell Snatch
C2: Pull-ups (explosive) *pull-up as fast as you can but lower yourself slowly with full control
C3: Dumbbell Devil Press
C4: Alternate Hanging Leg Raises
Complete 5 rounds of six reps of each exercise, resting 60-90 seconds in between each round.
Single Arm Dumbbell Snatch
Pull-ups
Dumbbell Devil Press
Alternate Hanging Leg Raises
D - Conditioning
D1: 2km Row
Every 250m step off the rower and complete:
10 Barbell Curls
10 Kettle-bell Swings
10 Medicine Ball Slams
Row
Barbell Curl
Kettle-bell Swing
Medicine Ball Slam
