Climbing Lock-Off Exercises for Stronger Triceps
Why Triceps Exercises Belong in Every Rock Climbing Training Program
Sep 27, 2009
While most rock climbers realize that pulling is an essential component of rock climbing, many don’t realize the value of climbing-specific exercises to develop stronger triceps, or pushing muscles. Learn why stronger triceps can improve climbing lock-off power. Then, learn specific triceps exercises to include in a rock climbing training program. Enjoy the benefits of stronger triceps for improved rock climbing performance.
Why Pull-Up Training for Lock-Offs Isn’t Enough
Training pull power is an essential part of every rock climbing training program, but it’s not enough. To become an expert at climbing lock offs, once a climber has pulled a climbing hold down as far as possible, he or she must be able to transition from pulling down to pushing down on that hold. This enables the climber to reach farther. Building stronger triceps helps the climber to develop this crucial climbing lock-off power.
Stronger Triceps Start with Basic Triceps Exercises
Climbers can begin building stronger triceps by using some simple triceps strengthening exercises that everyone knows. These include pushups (or even modified pushups) and dips (or modified dips, see photo A). Effort should be made to move through the full range of motion for each exercise to gain maximal benefits. To start with, aim for one to three sets of 10-12 repetitions, two to three days a week, as a part of a climbing workout.
Climbing-Specific Triceps Exercises Using Exercise Bands
Along with the triceps exercises above, exercise bands allow for more climbing-specific triceps exercises. Again, effort should be made to slowly move through the full range of motion for each exercise to gain maximal benefits from these triceps exercises. Start with the exercise band with the resistance level to allow for one to three sets of 10-12 repetitions. Adjust sets and reps according to personal goals—strength, power, and/or endurance. These include the following exercises:
- Warm up triceps by performing one to three sets of 10-12 arm extensions, as pictured in photo B, below. Sit on the exercise band, holding handles in hands behind the head. Then, lift the band to full extension above the head, and lower back down.
- Affix the exercise band securely overhead. Use the included door attachment that comes with the exercise band, or another safe and secure attachment point. Stand with feet slightly apart and knees slightly bent. Back up to create the proper resistance to be able to pull the band from shoulder height with arms straight (see photo C), straight down to the waist (see photo D) and then back up (photo C).
- From the same starting position as above (photo C), pull the exercise band straight back to the armpit, as if locking off on a climbing hold (see photo E) Now, push straight down from this position to the waist (see photo D). Return the hand back to the armpit (photo E again), and then back to the starting position (photo C).
Every Climbing Training Program Should Include Triceps Exercises
The optimal climbing workout program will include climbing-specific triceps exercises along with other essential rock climbing training elements, such as climbing technique and pull power training. Both basic triceps exercises and climbing-specific triceps exercises using exercise bands can help a climber develop stronger triceps to improve at climbing lock offs. Improved climbing lock-off ability can lead to better rock climbing performance.
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