Posterior chain


for climbing

[ Key Training Points ]

Start Strong

Before you just dive these exercises make sure that you have at least 4 weeks of strength training experience behind you.

Stay Focused

The goal of the program is to increase the strength of your stride as you push down into the ground. Focus on these exercises and don't waste your precious training time on needless exercises.

Recovery is Key

You can't rush this program. Developing maximum strength places a strain on the central nervous system. If you dont have a 2 - 3 min rest then your muscles won't train at optimal level and the strength stimulus is lost.


Barbell Step-ups

Start with the barbell resting on your trapezius muscle (not your neck) and on foot on the bench. Drive through our glutes and step up with the other foot onto the bench. Keep your shoulder blades pulled down your back and don't lean forward.  To return to the starting position lower the same leg that you stood up with to the floor in a controlled manner. The foot that was on the bench at the start remains on the bench.


Dumbbell Calf Raise

Using a step and holding a dumbbell in one hand while you help balance wit the other hand, slowly lower your heels off the step. To mimic running up hill you will need to go as low as possible. Then push yourself up on your toes as high as you can go.


Barbell Deaflifts

Start with your feet in-line with your hips and hold the barbell with your hands just wider than your shoulders. Keep your abs tight and should blades pulled down your back. Lean forward from the hips slowly, keeping the back straight, until the barbell is below your knees. Push your heels into the floor and drive your hips forward to return to the starting position.



Select a light weight to start with. Lie flat on your stomach with your hands by your head. Keeping your feet on the floor and your neck straight (don't look up), lift your upper body off the floor, hold for a second and slowly return to the floor. Inhaling as you lift your upper body off the floor will help your breathing.


Hip Thrust 

Start by leaning against a bench with your knees and hips bent and a weighted plate you your hips. Drive your heels into the floor and push your hips up as far as they will go and your head and shoulders should make contact with the bench. Slowly lower yourself back to the start.

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