Training

Four movement concepts that comprehensively improve your climbing technique

Sustainably better climbing: Movement concepts can take you much further when climbing than individual techniques.

Improve your shoulder stability

The table is a simple yet effective exercise that improves your shoulder stability and stretches your chest muscles.

Next Level: This is how you crack the 7th degree

Get ahead where there are a lot of climbers queuing: With these professional tips you can make the jump to the 7th degree.

This is how your fingers become really strong

Anyone who, like Alex Megos, has become strong on the finger holes in Franconian Switzerland and has trained for years with professional trainers such as Dicki Korb or Patrick Matros should be the perfect place to go when it comes to finger strength. In his latest video, the German climbing professional shows various exercises that you can use to build up your finger strength.

How to measure your finger strength with the Critical Force Test

The Critical Force Test is a test to determine different components of climbing-specific finger strength. With the help of the test, the short-term available maximum strength, the long-term muscular endurance and the energy storage of an athlete's forearms can be determined.

This is how the slope scale succeeds | Front Lever Tutorial with Alex Megos

The hang scale is a classic calisthenics exercise, but it can also be beneficial when climbing. Alex Megos and Christoph Hanke will show you five exercises with different levels of difficulty, with which you can approach the slope scale step by step.

Floor Angel: More mobility in the shoulder girdle | balancing training

Together with the training experts Patrick Matros and Dicki Korb and the climbing doctor Volker Schöffl, we will show you three preventive exercises to prevent symptoms of overload in the shoulder joint. The second exercise aims to improve mobility in the shoulder girdle: The Floor Angel

With Alex Megos for a one-arm pull-up | Video

Always wanted to master the One Arm Pull Up? Alex Megos and Chris Hanke reveal their recipe for success and show you various exercises with which you can approach the ultimate challenge of the one-arm pull-up.

Improve your shoulder stability with the Sword Pull | climbing-specific compensation training

Together with the training experts Patrick Matros and Dicki Korb and the climbing doctor Volker Schöffl, we will show you three preventive exercises to prevent symptoms of overload in the shoulder joint. The first exercise focuses on shoulder stability: the sword pull.

Compensation training is good – if it's done right | tips

Patrick Matros and Dicki Korb train well-known top athletes such as Alexander Megos and are known far beyond national borders with their training bible "Gimme Kraft". Volker Schöffl has made an international name for himself as a climbing doctor. From now on, the trio will present climbing-specific compensation training according to ACT on Lacrux. This article explains what their Adjunct Compensatory Training is all about.

Blood Flow Restriction Training: Getting stronger despite injury and a break from climbing?

Blood Flow Restriction Training (BFRT) is a training method that uses pressure cuffs to reduce blood flow. The effect: muscle growth and strength increase despite low training intensity. A type of training that can be particularly interesting during injury-related breaks in climbing and in the rehabilitation phase.

Yoga series for climbers: step up higher, spread out further

As part of our yoga series, we present you with yoga exercises at regular intervals that are tailored to the needs of climbers. The exercises will be presented by Prana and Petra Zink. In today's issue, Petra shows you the pigeon exercise, which stretches your glutes and at the same time loosens the sacrum and lower back.

Stronger on the go in steep terrain: This exercise helps

Front lever cycling is a simpler form of slope balance. With this exercise you train your body tension very intensively. This is particularly useful when climbing steep and overhanging routes.

13 yoga poses to warm up for rock climbing

Yoga is great for warming up before bouldering or climbing and keeps your body flexible. Transian and yoga teacher Adrian has put together a few simple asanas (yoga exercises) that help mobilize your body, restore mobility and help relax tense muscles.

Thanks to this exercise, your core will become stronger and more flexible

The windshield wiper is a pull-up bar exercise that works your obliques and core mobility. At the same time, you also strengthen the straight abdominal muscles and improve the tension in the entire upper body.

Bibliography climbed on Kilterboard | Video with Megos, Hanke & Midtbo

In a recently published video, Magnus Midtbo attempted the most difficult boulder on the Kilterboard. Now Alexander Megos and Chris Hanke are doubling with a new video.

Tips from the pro: Four steps to a better underhand grip technique

The Japanese Tomoa Narasaki is one of the strongest boulderers in the world. In this video he reveals the best way to hold underhand grips and what to look out for.

Yoga exercise for climbers: start better thanks to quad stretch

We'll show you the quad stretch exercise, which stretches your thighs and hip flexors so you can climb higher.

Yoga series for climbers: With this exercise you improve your shoulder stability

As part of our yoga series, we present you with yoga exercises at regular intervals that are tailored to the needs of climbers. The exercises will be presented by Bächli Bergsport and Petra Zink. In today's issue, Petra shows you how to use lateral support to strengthen all of the muscles that stabilize the shoulder girdle.

You should avoid these 3 mistakes in fingerboard training

Whether beginner or pro, many climbers make the same mistakes when training fingerboards. In the video, professional climber and coach Tom Randall clears up the three most common mistakes and explains the effect of fatigue, as well as body and grip position on training success.

Garmin Enduro: The sports watch for trail running

Sports watches have undergone a remarkable development. Once as a simple pulse check on the wrist, they have blossomed into true all-rounders in recent years. The trend is now towards specialization. The watches are designed as perfectly matched measuring devices for individual sports. This also applies to the Garmin Enduro, which is fully tailored to trail running.

Yoga series for climbers: How to stretch your hip flexors

As part of our yoga series, we present you with yoga exercises at regular intervals that are tailored to the needs of climbers. The exercises will be presented by Bächli Bergsport and Petra Zink. In today's issue, Petra shows you how to use the lunge to stretch your hip flexor muscles.

Improve climbing technique - this is how it works | training

Learning a good climbing technique and constantly improving it is the cornerstone of good climbing and bouldering. Having good climbing technique means efficiently mastering the corresponding climbing situations and thus saving maximum strength and endurance. But how can the correct climbing technique be trained? Christoph Völker from Target 10a gives tips in this post.

This is how 9b + climber William Bosi trains

The 22-year-old Scot William Bosi is one of the strongest climbers in the world. With the first ascent of King Capella (9b + / 9b) at the latest, Bosi moved into the international spotlight. In this video the guys from Lattice Training accompany him and show a typical training session by Bosi.

Pro tip: Use the pogo technique correctly when bouldering

Indoor boulders are always dynamically screwed, as is often the case. Accordingly, techniques are required to find a solution that are rarely used in outdoor climbing. One such case is the pogo technique. The Japanese professional climber Tomoa Narasaki explains what it is and how the technique works in the following video.

Pull-up training with athlete Hannah Meul

In this video, the young German climber Hannah Meul shows you different pull-up exercises that you can do on the pull-up bar.

Hangboard / fingerboard - more than just boards

If you want to optimize your finger strength for climbing, you can hardly avoid a hangboard in the long term. These training devices are available in all possible forms and materials - now also fully digitized. We'll show you what to look out for when buying.

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News

Many more foreign people have fatal accidents

Mountain emergency statistics 2023: In the Swiss Alps last year, 3501 people were in distress and 114 people had fatal accidents.

Seb Berthe repeats Trad masterpiece Bon Voyage (9a)

Seb Berthe secures the third ascent of Bon Voyage in Annot, probably the most difficult trad route in the world.

Elias Iagnemma climbs Burden of Dreams (9A)

Elias Iagnemma repeats Burden of Dreams in Lappnor and secures the fourth ascent of the world's first 9A boulder.

16 peaks, 110 km, 11850 m altitude: Benjamin Védrine's K2 preparation is in full swing

Benjamin Védrines completes the circumnavigation of the Serre-Chevalier valley in the heart of the French Alps within two days.

Old master Dai Koyamada releases the hardest project of his life: Yugen (8C/8C+)

8C/8C+ Boulder at the age of 47: The Japanese climbing legend Dai Koyamada opens a new mega line with Yugen.