Warm-Up For Climbing AND Improve Your Climbing Technique

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0:00 Why Should We Warm Up For Climbing?
0:39 1. Single Arm Swing
1:12 2. Knee Push Away
1:43 3. Squat Drop Down To Figure-4 Lift
2:32 4. Forward Fold Knee Touch
3:05 5. Standing Knee Extension
3:21 6. Double Arm Swings
3:54 6.1. Double Arm Swings + Shoulder Tap
4:14 7. Table Top Rockovers
4:40 8. Cossack Squat Knee Drop
5:09 9. Half Bridge Rotation
5:34 10. Single Arm Eccentric Pull Up
6:55 More Warm Up Exercises
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[@vlaaady]

Good stuff. I hear Janja Gambret spends 2 hours on warm up, 2 h climbing and 2 hours recuperation and stretching.

[@thomasjesiek]

Thank you for your comment youtube.com/@vlaaady ! I would be very interested to read up on her warm-up routines! I heard in a interview of youtube.com/@thenuggetclimbing with Neil Gresham that Adam Ondra spends around 2/3 of his time climbing and 1/3 on antagonist work: kzbin.info/www/bejne/qJuvkoOVbbOfetE&ab_channel=TheNuggetClimbingPodcast Although they are both the elite of the elite, I'm convinced that this strategy could definitely benefit climbers of all levels. With of course the appropriate training dosages, correct sleep, nutrition and lifestyle factors taken into consideration (: Have a good one! Thomas

[@christopherbla1629]

Hey Nice exercises for generally preparing the body for awkward positions. I just dont understand why there is no focus or even mentioning of the hand or finger flexors. I think this is an essential part of any warmup specific to climbing. I still really enjoyed your video. The other exercises seem reasonable and I really like the Bleau footage

[@thomasjesiek]

Hey @christopherbla1629 ! Thank you for your comment and question, very much appreciated. I 100% agree with your remark about warming up the finger flexors! In the end I vaguely point out that this can prepare you for your climbing specific training. I could have specified that this specific training could include some finger loading like some hanging, low intensity climbing, spraywalling or hangboarding... In some other videos we will dive deeper into these topics like: Hanging: kzbin.info/www/bejne/r5fFZIZqZ7qWgdksi=xxeisQP4GyovHDvT & finger/hand preparation. All the best! Thomas

[@vinhtrieu8060]

Awesome content

[@thomasjesiek]

Thank you!

[@sambeard4428]

these are some great exercises! most of the hip opening stuff i cant do, but modified versions feel great, so ill be doing more of that haha

[@thomasjesiek]

Hey @sambeard4428 ! Glad you found your way to the modified versions! With time & consistency those hips will open more and more. You can always send me a message if you need help with modifying the exercises (: Enjoy! Thomas

[@HexonVFX]

Very helpful, thank you and keep it up !

[@thomasjesiek]

Thanks @HexonVFX! We're going to try our best (:

[@charlescoco]

Great video ! I hate warming up, I always warm up on the wall thinking 5-10mn is enough. Didn't think it would increase performance so much !

[@thomasjesiek]

Hey @charlescoco! Thank you for your comment! (: I'm glad to hear you found the video helpful! Warming up on the wall is definitely a strategy that I like & use myself. After all, we get better at climbing by actually climbing. A strategy I use is to climb a few easier boulders/routes and then get back off the wall to further work on some specific patterns & body regions that might still need a bit more warming up. Hope you get the chance to try some of the exersises. Curious to hear how it influences your climbing session. Have a good one! Thomas

[@ThymeforBouldering]

I've tried your suggestion, now I have no energy and strenght for even V0-V1s :D

[@thomasjesiek]

Hey @ThymeforBouldering ! Thanks for your comment and awesome that you tried it out (: Feel free to reduce the amount of exersises, repetitions and intensity so that you have enough left in the tank to enjoy your climbing session. With time, the exersises will feel easier and your general capacity will increase. Have a good one!

[@ThymeforBouldering]

@@thomasjesiek yeah, I was joking, but i started using more and more of your suggestions and I am happy with the result