workout

Balance

Image from: http://www.climbfit.com.au/climbing_gym

Image from: http://www.climbfit.com.au/climbing_gym

 

Balance is key when rock climbing. You need your whole body in sync working together to ensure that you don't fall.  This is another skill that we teach in our rock climbing Adventure Ready series. 

"Rock climbing requires a lot of complex movements. You need to keep in balance and constantly find equilibrium from your torso and maintain proper body tension. You need to effectively use your hands and arms to pull, push, and keep that essential balance and not get so pumped that your arms give out and you fall off. You need to have proper footwork to push and propel your body up a rock face as well as use feet and legs to help stay in balance." (Taken from - thoughtco.com)

We've linked to a few articles below that offer great advice and tips on how to improve your balance specifically for rock climbing. 

1. 3 Climbing Drills for Balance

2. Climbing Exercise for Balance

3. Six Performance Tips for Rock Climbing

 

 

Grip Strength

Image from Outsideonline.com

Image from Outsideonline.com

We are in the midst of our Adventure Ready series on rock climbing and each week we incorporate a rock climbing skill into our workouts. 

Grip Strength is our first skill. Why is grip strength important? It's our first skill to teach because it's one of the most obvious when you think of rock climbing. If you can't hold onto what you're climbing, you won't get very far. Finger strength is one of the most important skills needed in order to be a good rock climber. 

Grip strength is much more than just your fingers and hands though. It also includes your arm muscles. You need the whole unit to work together for optimal mobility and to reduce the risk of injuries when rock climbing. 

Here are some great resources for increasing your grip strength:

1. Finger & Back Arm Strength Exercises

2. Finger Strength Training

Adventure Travel - Jefferson Memorial Field Day

Here are some photographs from our June 10

Adventure Travel Field Day. 

 

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)

http://www.exrx.net/WeightExercises/Quadriceps/BWSquat.html

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. 

http://www.exrx.net/WeightExercises/Gastrocnemius/BWStandingCalfRaise.html

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)

http://www.exrx.net/WeightExercises/Quadriceps/BWLunge.html

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)

http://www.exrx.net/WeightExercises/ErectorSpinae/Superman.html

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.

http://www.exrx.net/WeightExercises/RectusAbdominis/WtJackKnifeSitUp.html

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.

http://www.exrx.net/WeightExercises/Obliques/BWSideBridge.html

Danielle Scholtens Testimonial

 

I've been coming to BAREfit for about 2 years. I started coming because after years of doing various videos for strength training I wanted to change what I was doing. I'd seen Curtis and Janae around (Curtis was usually wearing a BAREfit shirt) and asked them about it.  

The results that I've had since coming to BAREfit include increased strength and agility for sure. I would also say my overall confidence to try new things and having a general "yeah I can do that probably" or "hey I'll try that" in my other outdoor adventuring and daily life activities has definitely increased based on knowing what I can do at BAREfit. Coupled with a dietary change I've lost quite a bit of weight training at BAREfit. (30 lbs so far). 

I don't know if I can pick just one favorite thing because there are so many things that I love about it! One of my favorite things about BAREfit is the environment there. I really appreciate that no matter what someone's fitness level is they're always treated with the same welcoming attitude; there's no pretension for funky gym attitude there. You can always ask a question without judgement and because of the intentional smallness of the class size, you get the double whammy benefits of a fun class environment plus the benefit of having a personal trainer right there all the time.

 I always appreciate that even after 2 years I'm consistently sore after a workout. It's never boring! The workouts are always varied to create a really great workout year after year. I love that the classes are thoughtfully creative in order to benefit functionality in your regular life. 

It's my happy place!