THE ROCKCRUSHER CIRCUIT

Do this climbing-specific circuit on your way to functional gains, whatever your sport – add the last move as a finisher 1

CLOSEGRIP PRESS-UP

15

REPS

Keep your elbows tucked in to your sides to target your triceps. Pearson says ‘This is good for developing the strength for climbing mantels – getting up on a ledge when there aren’t any convenient holds above it.’

V-SIT

15

REPS Lie with your arms and legs off the floor. Raise your legs and reach your arms towards them. Don’t let your arms or legs touch the floor. Pearson says ‘Core strength is vital for maintaining body tension when climbing statically.’

KNEES-UP LOCK-OFF

30SEC

TIME Raise your knees, pull up and then lock off at halfway. Hold for 30 seconds. Pearson says ‘Locking off with a bent arm is a key climbing technique, often used when clipping the rope to a bolt.’

STRAIGHTLEG HOLD

30SEC

TIME Aim to get your legs horizontal and arms bent, then hold for as long as possible. Pearson says ‘Always do this with bent arms. That introduces a climbing-specific upper-body element.’ Get into a side plank and then raise one leg. Hold for 30 seconds. Pearson says ‘This move builds good core control.’

ONE-ARM LEG RAISE

TO FAILURE

TIME

SIDE BRIDGE HOLD

30SEC EACH SIDE

TIME To work up to this pull-up hold, build strength with exercise 4, then practise loading one arm more than the other and recruiting the muscles down one side to control your rotation as you take the other hand off the bar. Pearson says ‘Work on the lowering phase before you try pulling up on one arm.’