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working out

Core Strength

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A strong core is the backbone of rock climbing. It not only helps to sustain you on the climb but also helps your body and muscles work together. Your core is the center of balance and your stabilizing force. A strong core keeps you anchored to the wall. 

Let's get this straight - "core" does not mean abs. The core consists of all the muscles between the top of your thighs and your shoulders. These muscles are used for a variety of jobs, from breathing to helping you sit upright, to linking the muscles of the arms and legs in the "kinetic chain." This connection is what we're concerned with training. The core is critical to climbing not so much in initiating movement, but in preventing it. (from

These links below offer some helpful tips for growing a stronger core. 

1. 5 Exercises for Developing a Stronger Core

2. Core Training for Climbers

3. Drills to Build a Strong Core

Shoulder Stability

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Shoulder Stability is key when it comes to rock climbing. While rock climbing includes much more than upper body strength, having a solid upper body is important and shoulder stability can help prevent serious injuries. 

Here are a few videos that demonstrate a few different ways to improve shoulder stability:



10-15 Minute Quick Workout

Are you planning trips for this summer? Going on vacation somewhere?  If you're planning to be cooped up in the car or an airplane for an extended period of time, it's always a good idea to get out and stretch occasionally to make sure your muscles don't get cramped. These body weight strength based exercises are great for full stretches of your muscles. Do these movements when you stop for gas or in your hotel room. If you don't have access to a gym where you're going go for walks or runs and then compliment that cardio with this quick little workout. 

1. Deep squats into ceiling touches - Squat down as low as you can. Come up and stretch your arms and hands up above your head and reach for the ceiling. Stretching your back, shoulders and legs while you stand. (See the video for proper squat technique)

2. Calf raises - Start in a standing position. Slowly rise up on your toes, keeping your knees straight with your heels off the floor. Hold for 3-5 seconds, then come down. For more range of motion and a bigger challenge, try standing on a step and lower your heels as you come down.

3. Clock lunges - This exercise you will do one side at a time. Start with your right and do a traditional forward lunge. Then take a big step to the right and lunge again. Finish with a step back for a backwards lunge all using your right leg. Repeat using your left leg to work that side of your body. (See the video for proper lunge technique)

4. Contralateral limb raises - Lie on your stomach with your arms outstretched and palms facing one another. Slowly lift your right arm and left leg. Keep them straight and don't move your torso or head. Hold the position for 3-5 seconds then lower down. Repeat with your left arm and right leg.  (Similar to a Superman which is in the video below)

5. Jack knife sit ups - Lie on the floor with your hands to your sides. Simultaneously raise knees and torso until hips and knees are flexed. Return to starting position with waist, hips and knees extended. Repeat.

6. Side bridges - Also called side hip raises. Lie on the side of your mat. Place forearm on mat under shoulder perpendicular to body. Place upper leg directly on top of lower leg and straighten knees and hips.

Total Health Challenge

The Total Health Challenge is an interactive fitness program starting October 31 at BAREfit Adventure Training. 

The goals are to boost your metabolism, build superhero strength and feel health+awesome. 

The program includes a fun point system and social support to help you get the best results possible in 21 days.

Also, there’s no stress about wondering “what to do” – we break everything down into simple daily practices that are perfect for any age, skill level, or body type.

The Total Health Challenge is open to anyone in the Louisville area! If you're not already a member of BAREfit Adventure Training, this challenge is a great way for you to try our program for 21 days! 

Sign up today and learn more! -