Elevate Your Workout: Transform Workouts with Climbing-Inspired Moves

Elevate your workout by incorporating these 6 climbing-inspired exercises into your routine!  These moves will boost your strength, up your mobility, and get your heart racing, just like a climb sesh at the gym.

• Upright Shiva Squat - 5x2
  The Upright Shiva Squat combines strength with balance. Balancing on one foot, lower slowly for a count of 5 until your lifted knee touches the ground behind you or across and behind (for mobility challenge, lift quickly to stand for a count of 1!) This better mimics stepping up onto a foothold compared to a pistol squat.
  
  
• Unstable Step Up - 8x2
  Challenge your balance with the Unstable Step Up. Place one foot on a high, unstable surface like a soft 24" utility box. Slowly lean forward and put weight into your top foot until the bottom foot hovers off the ground for a count of 3, then lift quickly for a count of 1. Lower slow and controlled for a count of 5. 
  
  
• Archer Pullups/Typewriters - 2-7x
  These are one-arm pullup and lock-off progressions. How to typewriter: pullup quickly for a count of one, shift your body weight to one arm/side and hold for a count of 3, shift to the other side and hold for 3, lower slow for 5.  Aim for 2 to 7 reps to build arm and shoulder muscles.
  
  
• Hanging Toe to Bar - 4-8x
  The Hanging Toe to Bar zeroes in on your core. Hang on a pullup bar or rings, keep the body as straight as possible as you lift your toes to the bar above your head for a count of 1, hold at the top for a count of 3, lower slow for a count of 5. Shoot for 4 to 8 reps.
  
  
• Fingertip L-sit Dip - 3-6x
  Sit down with your legs in front of you in an L-sit position. Plant your fingertips by your hips. Lift your hips quickly for a count of 1 by pressing down into your fingers and straightening your arms, hold at the top for a count of 3, lower slow for a count of 3. This challenging finger-pushing movement is antagonistic to hangboarding or finger pulling training. If this is too much on the fingertips, a challenging alternative that's more core intensive: 
  
  
• L-sit Compression - 10x
  Sit down with your legs in front of you in an L-sit position. Lean forward and plant your plans or fingertips as far forward as you can outside your legs. Lift your heels off the ground as high as you can, it may just be an inch or two if you are leaning far forward. Hold lifted for a count of 5.