MOBILITY & STRETCHING FOR CLIMBING | Alexander Megos

🔥 Mobility & Stretching Tips with Alexander Megos, Chris Hanke, and Chiara Hanke!
Join us for a fun chat with Alexander Megos, Chris Hanke, and Chiara Hanke as they spill the beans on their career hacks for staying flexible and mobile.
In this video, you'll get:
🏋️‍♂️ Insider Exercises: Discover the secret exercises these pros swear by for better flexibility.
💪 Pro Tips: Hear firsthand advice from these athletes about how mobility and stretching have helped them in their careers.
🤯 Debunking Myths: They also clear up common misconceptions about stretching and mobility.
Whether you're an athlete or just into fitness, you'll pick up some valuable tips and tricks. Hit that subscribe button, give us a thumbs up, and let's dive in!
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📢 Stay tuned for more fitness and sports insights.
Edit: Chris Hanke, Alexander Megos
"Please note that this video may contain ironic and non-serious statements. We do not take responsibility for any damages or misinterpretations."

[@NoahGrandry]

A follow along stretching routine would be amazing! It really makes me do my stretching 😅

[@jonathans.3128]

Agreed. Maybe like a 20 minute follow along thing would be fantastic

[@arrowblast6]

So true

[@nick8397]

Hoopers Beta has a great follow along lower body routine!

[@nick8397]

And yoga, too!

[@hemasgeir470]

Great idea

[@roddymackenzie7818]

Your videos aren't messy at all, they always come across as very natural and always fun to watch. As others have said a follow along routine would be ace

[@alexandermegos8129]

Thank you so much 😊

[@roddymackenzie7818]

@alexandermegos8129 you're very very welcome 👊😁

[@dakiblabla]

I like how it can be seen both as a parody and as an useful tutorial.

[@HoopersBeta]

Nice to see mobility and flexibility getting their time in the lime light lately 🥹🎉

[@dec4dent]

Give it a year and half of the climbers watching this video will be professional contortionists

[@Rockmaster867]

19:45 I love how the dog tries catching flies in the back :)

[@hansfrost-schimpf2110]

The foot behind the body, above the head looks just so weird😂😂😂 Thanks for the great video!

[@sovereignyx3158]

Ich hab heut drei kletterspezifische Videos gesehen. Einmal das mit Magnus, Will und Adam. Dann wie Jakob Project Big gemeistert hat und dann das hier. Ich muss sagen, dass ich mich aus welchem Grund auch immer über das Video hier am meisten gefreut habe. 😂

[@traumtaenzer2212]

Jep, die beiden sind einfach super lustig an zu schauen😂 Man sieht halt, dass Chris und Alex das ganze Ding nicht so ernst nehmen, das ist sehr erfrischend, find ich😄

[@alexandermegos8129]

Haha das freut uns natürlich sehr zu hören 😂🙏🏼

[@Dave1507]

Yeah, all right, let's start with a sidesplit, and work our way up from there to get more flexible... ;)

[@alexandermegos8129]

You gotta start somewhere 😂😅

[@Dan_Is_Aid]

These two are a HOOT!! I love watching there informational videos. Learn new techniques and get a comedy show at the same time 😅

[@user-jk4bo9zs7w]

Great video Alex! Would definitely love to see a video on your full stretching routine. There is no better climber than you who could show a routine purely for the benefit of improving climbing mobility. Keep up the good content with you and Chris!

[@Max_Alive]

Never clicked so fast on a video. 🔥

[@uwgait]

The sound of the Frankenjura butterfly 😂

[@p0t4t0nastick]

mellow and Megos uploading on the same day is a happy day. 🥕

[@TheValinov]

dude... jakob schubert...

[@rawrbert336]

I like this Alex 👍 I couldn’t get into some of the poses but you show a good example of the goal with stretching for climbing

[@MasthaX]

Great content Alex, mobility and limberness is a big oversight for many climbers I feel. Some people in my gym consider me on the of more limber climbers however I'm maybe only halfway your stretching level. Its helps out greatly to have the options as you demonstrated by placing weird or insanely high foots.

[@18751]

The tutorial is a great addition to my before-climbing stretching routine. Thanks!

[@kikolification]

funniest climbing channel by far

[@hanspeter2100]

Great Video like always! Funny and Educating. Keep it up!

[@supriya55]

informative, impressive.. but mostly just hilariously entertaining. my fav 'u can hook everywhere' 🤣

[@paulheimweh]

Awesome work. Thank you! For me would be amazing to follow a whole homestretch session in a video format.

[@Stewart.george]

Great video and some good insights in to where the stretches are applicable to climbing. A full follow along would be awesome 👍

[@shoseto9184]

This video is just Alex and Chris flexing on us stiff folks, and I enjoyed every minute of it.

[@lisa-koschat]

This is perfect! So much fun and I think I learned something as well.

[@gansboy311]

A pre-training mobility routine would a banger. Thanks for all the tips and jokes, to fully understand the gist and importance.

[@ClayWilliams]

Great timing! Thanks

[@auriwind584]

I love your humor. So unterhaltsam und gleichzeitig informativ, Danke 😊!

[@user-bx4zq7fx7e]

Super cool video!

[@JanNowak-ss1fq]

It was nice to watch. I like this chilled atmosphere in your videos.

[@piet8938]

A follow along Stretching Routine would be so nice. Thanks for the Content Alex

[@n3v3r1s4]

Yeah a follow aong routine is definitely by far the most convenient for most of us I'd think, we can always modify it later on as we learn which stuff is tricky for us individualy

[@AdamL_18]

dont worry about it being too long, even if its a 45 minute follow along video im sure alot of people would really like it.

[@maximefortinmusic]

3:11 I've shown that shot to my friend and he couldn't tell if it was Alex's foot or someone else 🙃

[@pxr3423]

I laughed so much during that part.

[@alexandermegos8129]

It was mine 😂

[@allyhvis6046]

Today is a great day for the climbing world! Jakob sent Project Big and then Alex and Magnus release videos at the same time. 💪 P.S. Alex, would you be interested in making some collab videos with fellow professional climbers?

[@boogaloo4640]

Bobats uploaded too

[@SpartaSpartan117]

Will Bosi too!

[@clementvinet982]

As well as Mellow and Jorge Diaz Rulo on cafe columbia

[@yannickabram2631]

I loved this! ❤

[@julienguetty788]

Really enjoyed this as I lately had to do moves on some cruxes that needed an extra flexibility ! We’re never flexible enough ahah

[@anjabecan6696]

Again i learned something new. I am doing stretching every day and still didn't realised this mobility like you Alex. Great work. Could you show exercises for knee and hip twist? Specialy if we are afraid to do it after injury or if we are a bit older too?

[@visualites3588]

Good video, especially showing how the stretches help in climbing, makes it more more motivating to do them. One thing that would help make the video better overall is having the volume consistent among everyone in the video as you were all at different volumes. Wearing small microphones would improve sound quality and keep it more consistent.

[@aracanthe7251]

Would definitely want a follow along stretching routine!

[@jorgengeinselmann9965]

to follow along: - tape n stretch: 3:30 - foot fetish stretch: 4:20 - japanese phone stretch: 5:05 - frog stretch: 6:10 - yoga twisting: 9:50 - side spine stretch: 10:40 - cat n cow: 11:35 - 90 90 pain: 18:02 - low t pose: 20:14

[@lucasfernandeslima7474]

Nice Alex! A follow along video would be amazing!

[@traumtaenzer2212]

Es macht einfach Spaß, euch zu zu schauen😂 Und ich glaub ihr seid die ältesten 13 jährigen, die ich kenne😂

[@alexandermegos8129]

Und das werden wir vermutlich immer bleiben 😂

[@traumtaenzer2212]

@@alexandermegos8129 Jetzt ist der Zug zum erwachsen werden abgefahren😂

[@pxr3423]

educational and hilarious. thanks guys :)

[@basilefischer6295]

merci beaucoup alex pour ce tuto très inspirant et complet ! est ce que ce serai possible un tuto sur le travail des antagoniste a travers les equilibres sur les bras (hand stand etc...)

[@liannevictoria]

I'm so glad to hear you mention on the end of the video that you cool down stretch too - (I'm much older and a newbie to climbing, so to aid recovery and reduce muscle soreness I do about half an hour full body stretch at the end of a session, mostly passive stretching, unless i'm trying to increase my flexibility with the pancake reach, and if I'm sore in the morning, i do a light stretch in the morning). could you break down the difference between your warm up and cool down stretches? Do you do more active stretching in the warm up or to cool down? many thanks! i agree passive before active flexibility - after 6 months I can now that I can do a passive splits, I now need to build strength in the flexibility otherwise it doesn't really translate on the wall...which is where I'm at the moment 😅

[@sebastianwolf269]

Thanks for the great video Alex & Chris! It's a great motivation and inspiration for me. Especially with a hip dysplasia (and a nasty impingement) that needs replacement at some point, it's hard to find stretches for the external rotation that do not hurt like hell. So are you using Therabands or alike to keep limbs in a position that doesn't hurt but still can stretch. Eg ext. rotation without getting into the inevitable impingement? I feel like this is THE limiting factor for me. Making every okish hold to the worst ever because my a** is miles away from the wall… Anyway that might go too far. Looking forward to the next videos about stretching

[@epincion]

Thanks that was impressive and useful

[@crisljungmann7986]

The messyness makes them fun, and I would keep that. But as you asked... a stretching routine for us to follow would be so cool. 😊

[@letterZach]

Keep to this format - some seriousess and goofing around!

[@mmlei7540]

Thank you for this video! I will be trying out these exercises when I warm up. I am hypermobile and have a tendency to shift my joints? They kind of roll out of their socket when I try to stretch, which gives me more range without exercising my muscles. I need to practice controlling and strengthening them so I don't get hurt. To answer the questions at the end: I enjoyed the video! It was fun and informative. I didn't think it was messy until you asked if it's messy. I like the spontenaity and it adds to the entertainment. :) By the way, around 19-20 min in the subtitles stop being synced.

[@m2rsvp]

Great guidance! What warm-up or stretch would be best to enhance "muscle spindle" response to deal with barndoor or other swings, and so lessen firing off holds?

[@benja_mint]

i thought an integral part of any stretching routine is doing a few rounds up and down the campus board

[@surfsupxD]

I love the color grading and the german humor

[@StevenSWM]

Great informative video! My fav moment came precisely @ 21:45 !!! Don't ask me why...I just resonated with it!

[@Art1sABlast]

Thank you for the video! It is great to see not only the routine but to know that you do stretches as a part of your warm up. 😊 Maybe in the future you could do a video on supplements you use? Eg. I saw on instagram that you take collagen, and many of my friends who had finger or other tendon injuries are convinced that it helped them to have healthier and stronger tissues. Although one of Dave Macleod's latest videos suggests that it is not really necessary if you can have the same amino acids from other foods or products (but it is known that he eats meat or even does carnivore diet). So i would like to hear your opinion(s) on this topic and on supplements (vitamins, amino acids, caffeine?) too 😊

[@tayshauntramel7604]

Need a following along video plz that would be so great

[@mathieucouyere9437]

increible vidéos, this was the vidéos l wanted, so thanks you

[@josefliu]

he is probably one of the best athlete to climb

[@ReturnTheFat]

Unterhaltsam und hilfreich gleichzeitig :)

[@timkilian7140]

It was a bit messy. I would like to talk about each section of this video in a dedicated video for this position. There is more details that were unexplained. But still a fun and exciting video! Thank you for the content.

[@derekcraig3617]

The study that claimed stretching before a workout makes a person lose power was done poorly at best. They had subjects stretch at 100% range capacity for 30 min with no rest. none of the subjects were versed in flexibility. And they only lost power for about 1/2 an hr....

[@alicesondepr]

very good video, useful information, dry german style

[@catfur9215]

I do most of these stretches but i havent acheived this type of flexibility yet, though I am seeing progress! It would be useful to see how long you hold the stretches for, how do you personally judge if youve stretched the right amount/deep enough to push progress but not cause injury? Also wondering about your availability for a curling match this Saturday?

[@razmar1993]

Awesome content as usual! Do you mainly do these stretches or also include hamstring, hip flexor, quadriceps, etc "isolated" stretches?

[@alexandermegos8129]

Yes we also do those isolated stretches from time to time.

[@yournightmare2]

stretching routine would be great but this was a fun video

[@laurobuffi97]

He's literally flexing his abilities

[@brandonmcalpin9228]

Vinyasa and Yin yoga are great. But It’s always important to do a wrist warmup before putting any weight on your hands.

[@justinharris9550]

You guys are hilarious!

[@MasterDavidAaronWarrington]

Probably the most underestimated aspect of climbing. 💯

[@DitryDee]

Would love a follow along daily attetching routine video!

[@peterpenner7838]

what you don't use it, you lose it. That's why it's extremely important to train your mobility. we move in movement patterns. If these movement patterns are not repeatedly expanded, this leads to increasingly limited mobility. The entire range of motion of each joint, including the spine, must be trained. a good, regular mobility training also prevents inflammation, symptoms of overuse, prevents injuries, and promotes coordination and creativity. On top of that, it makes you a healthier climber. It also includes good strength training (athletic training) with heavy weights. mobility + strength training + climbing training. with climbing training being a priority.

[@flam8094]

You won't necessarly lose it, look at jujimufu, known for his awesome mobility and athleticism. He stopped stretching bc of his size and his bodybuilding goals. Whenever he tries a mobility routine right now, he still can do both splits among other things Once you've worked an ability a lot, you won't lose it to a certain extent I feel like

[@peterpenner7838]

@@flam8094 that may be more or less true. Nevertheless, you have to train it and intensively over a long period of time. and as for this KZbinr, you don't know what else he trains. Maybe he does mobility training after all, just not as intensively anymore. The fact is, from experience and from a scientific point of view, if you don't do the splits for a while (4 months for example) you won't be able to do it again afterwards.

[@andrewwebber421]

If you can do this it would be very effective! However this is definitely an advanced stretching routine! I’m so far away from Megos on some of these (not all though) they not really useful for me. There are more starter stretches you can find ( eg under Lattice training or Hooper’s Beta).

[@peterl0815]

The question is ... can it also be dangerous? What can get wrong? Now I'm more cautious about stretching because several months ago I did a stretch and was happy that I was able to stretch so far ... and at some day something begins to hurt and the pain did grow. This was very uncomfortable and it take 4 or 5 month to fully recover. I did not know what gone wrong but I did something wrong. I think "don't force it even if you think you are ready" can be a good advice.

[@xtremebroccoli]

Hold stretch at point of discomfort but not pain. Some recommend holding for 10 seconds, then releasing for 10 seconds, then holding for 20 seconds. This method can allow you to ease into your stretch more. I believe you do not want to exceed more than 60 seconds with whatever you are stretching.

[@peterl0815]

@@xtremebroccoli interesting ... i've done all my stretches longer than 60 seconds if I had no pain. Maybe this was not so good.

[@goloher]

Ok I have to be this person: Alex meowing at 11:40

[@MatthewHill-vc6kn]

Air "G", Richard Gallon would be proud, the fun of the sport should be the emphasis, truly an all too often forgotten aspect in extreme sports. Pierre Bouilloux, Patrick Edlinger, Wolfgang Gullich, were quick to be available and relatable back in the early 90s when extreme egoism cost their community the life of their friend Bruno Gouvy. Sympathies to your loss of a close acquaintance, recently. Even Ulie Steck, knew his adrenaline addiction would be what sickness he would eventually succumb to,rather than old age. Glad to see a top influential extreme athlete, hoping to prolong the lives and enjoyment of everyone, instead of loosing focus and only wanting to be "better" than everyone. You deserve to get very old. Best wishes in carrying on the respected European tradition of being a world influencer, since before that became the current"influencer"-term. Continue being so happy in your endeavors, as it is an inspiration for us to do the same. Vancouver, B.C.-PEACE!

[@nicuman5756]

Awesome video! You guys are very funny! All your training videos are great. Definately would like to see in depth video about stretching! Alex is an alien, right?

[@alexandermegos8129]

Half alien only 😉

[@tobiashilsenbeck8662]

Nice one. Follows along would be nice!

[@gastonmaffei]

this was awesome. should we stretch passively daily ideally?

[@alexandermegos8129]

If you have the psyche and the time daily would be ideal yes!

[@SpartaSpartan117]

Jakob, Will, Mellow, and now Alex???

[@MrPantxike]

can do you do a tutorial about campus board??

[@WisdomThroughGod]

Full on routineeeeee

[@Mongoviech]

Hey Alex, i would like to know how long you stay in for example pigeon pose? Thanks

[@dashyy2]

Hey Alexander i was wondering do you take any supplements? creatine/collagen

[@s8piral]

Another video topic that could be useful would be shoulder injury prevention. I am not sure if that strictly falls under strength or flexibility exercises.

[@123juna]

Could you do a video in german (with subtitles) in the future? I feel like your banter would be even funnier

[@nicko2995]

Hey alex, i always see people staying in these positions for quite long, but many say you need only 30 seconds. How long do you think its good to stay in them to gain mobility ?

[@WorldsBestRabbi]

The thing I hate about stretching tutorials is that they never include someone that will REALLY benefit from stretching. It's always someone that can easily dip into these positions with no beginner steps. Like my straddle split is basically nothing, and I recently lost the ability to put my hands on the ground with a forward bend. A lot of people have close to no mobility in the modern world where sitting is common. A good example is the pigeon pose you do. No chance at all I can do that. My hips and hams are just so stiff. The frog pose is also something that's not happening at all for me. I can't even get to a position where I can even feel the stretch.

[@rrrents]

There are often led classes that offer advice for the inflexible. (I have also seen one on youtube where a flexible person and an inflexible person were doing Ashtanga together, but I cannot find it right off the bat.) But for example, here Kino is giving advice about how to change your pose to get the same stretch if you are struggling with flexibility. The main tricks are bending your knees and using yoga blocks and/or straps (or an old scarf). (But the pigeon pose is not a good pose for beginners, I would stay away from that until you have already gained some flexibility): kzbin.info/www/bejne/sIuaeIhpfcumfck

[@alexandermegos8129]

Noted! There are definitely also things for hard cases 😅. We will make sure to include more beginner stuff next time. Thanks for the feedback! 🙏🏼

[@leoingson]

Same issue, 2nd this. It's often really hard to come up with inbetween-steps.

[@WorldsBestRabbi]

Oh wow. I love that you actively monitor the comments! Thanks for the response. I don't mean to bash the video. It's awesome like most of your stuff. But definitely would love a beginner run down for sure. @@alexandermegos8129

[@rrrents]

Oh look, KZbin just suggested me a video that's actually meant for you (about the pigeon pose specifically): kzbin.info/www/bejne/bYDXhWt3eJl8jqs

[@phart5632]

Positive canthal tilt

[@byiShakZz]

I died of laughter at 3:00

[@irgendjemand2792]

How much time should I spend in the passive positions, in order for them to be benifitial?

[@McShiggy]

30-120 seconds should do it. and it’s important to be calm while passively stretching. try to focus on your breath and don’t be on the phone or talk

[@alexandermegos8129]

I usually hold be positions for about 3min max

[@recbeatloop]

Many climbers have such a bad foot technique, that power and flexibility training is not bad, but more or less senseless. Hobby climbers have the biggest problem ever: Less time for climbing ! :)

[@giacomodallago7855]

Molto interessante. Io farei delle riprese a 360 gradi per fare vedere l'interezza del corpo e quindi dell'esercizio, invece che solo riprese frontali. Cmq complimenti

[@tronco1093]

Hooooooly 🔥🔥🔥🔥

[@minearslan8511]

Was it a fart? 2:36 🤣

[@TheNHTRB]

Like a real-life Goldmember

[@m1l917]

Are you by any change visiting Prague - Czech republic. if so I might have meet you today at Karlin boulder centrum, if not you have doppelganger here xD

[@harrytaylor2479]

Never skip spine day

[@middle-agedclimber]

Insane. There must be special effects involved in making this vid.

[@mongoose1804]

18:10 german stretch

[@mazakmarson4496]

Crazy germans :))) you have to love them

[@johannielsen463]

biggest stretching FLEX vid of all time