5 BEST Exercises to Conquer ANY Climbing Obstacle

If you are into Obstacle Course Racing (OCR) and aren't including these 5 exercises into your routines, then chances are you are going to struggle with the various climbing obstacles. 

i.e.- Monkey bars, Rope climbs, Multi-rigs, Get to the Chopper, etc. 

 The good news is though, there are ways to help build that strength needed to Conquer ANY of these obstacles and it can be obtained by adding these exercises into your routine, as opposed to just trying to build them on the actual obstacle itself. 

Be warned though, the best way to build the skill necessary to conquer these obstacles is on the actual obstacle itself, but at the same time you need to build the strength up first. 

Here are my Top 5 exercises for you to start adding in;

1) Pull-ups 
This should be the obvious one and it is why it's the 1st one mentioned. 

Benefits: 
Not only will this exercise build your upper back and arm strength, it'll also help improve your grip strength, all 3 components that will help keep you from falling into the muddy pit below your feet. 

Goal: 
You should be able to get to at least 10 of these with your own body weight and full range. None of the half rep shit allowed, otherwise you should just drop and do Burpees now. 

2) Dead Hang 
This one is done less but a great way to help build your grip strength and get used to dangling from whatever apparatus you are holding on to. 

*This exercise is great to add in after a set of pull-ups so you can see how long you can hold on after just fatiguing a bunch of much needed muscles*

Benefits:
This exercise will help build up your grip strength, dexterity of your hands, and also build some confidence in case you do slip up on a handle or bar while going across.

The longer you are able to hold your own body weight up in the air the better chance you will have at saving your ass from falling and having to add 30 burpees to your race. 

Improved confidence in your ability to hold on and withstand through some pain (mental grit)

Goal:  
Be able to hold on for at least 90-120 seconds.

I realize for a lot of people that is going to be unrealistic if you are just starting off. My advice to you then is test how long you can hold yourself for and then build up from there.

For example if 20 seconds is your best try than hold for 20 seconds a couple times a week and then apply the 10% rule.

Meaning each week add 10% more time to your hold. Week 1= 20secs then Week 2 should be no less than 22 secs, and keep building up from there. 

3) Bent-Over Dumbbell or Barbell Rows
This exercise is great because you are pulling a weight towards you while holding a bent over position.

Which means you will hit your back, biceps, grip, lower back, and overall core strength with this one. 

Benefits:
On top of the obvious ones here of increasing your back, biceps, and grip strength, you will also be working on your core strength and body awareness.

This means you will devel better control of your body even when in the air and not anchored on the ground like you will be during this exercise. 

Goal: 
In my opinion if you are able to do 3 sets for 10 reps of at least Half your total body weight here (i.e.- 150-lbs = 75-lbs) that will put you in a good place strength wise. 

4) Farmer carry 
There are so many ways you can vary this one up, but it's also one you will see in some races, so why aren't you doing it as part of your training routine?

Benefits:
You're probably wondering why this one is being added in to help with your climbing abilities. Well... the stronger your grip strength is, the easier it will be for you to hold on and transfer from bar to bar, ring to ring, up a rope, baseball to baseball, etc etc. 

Make sense?

Good because this is going to be a huge help in building your grip strength, increase your upper backs ability to hold a weight up, and again improve your overall mental strength because you're fighting to hold on for just a little longer! (mental grit again baby!!)

Goal:
Be able to walk with at least half your body weight in each hand for at least 1 minute straight. (i.e.- If you weigh 150-lbs then you should be able to carry around 75-lbs Dumbbells for 60 seconds). 

Build up to this with lighter weights first and shorter times if needed. 

5) Dumbbell or Kettlebell Walking Lunges
Seems even odder to add a leg exercise in, but any climber will tell you that true climbing strength comes from your legs.

Which is also why I'm telling you to use Dumbbells or Kettlebells here instead of a Barbell over your shoulders. 

Benefits:
The benefit of these walking lunges is that it is going to improve your balance, leg strength, grip strength, and ability to include upper and lower body coordination into your routine.

Yes that's right we are building upon some coordination here as well as overall strength! 

Goals:
Be able to do 3 sets for 10 reps each leg with again at least Half your body weight in each hand. (i.e.- 150-lbs = 75-lbs in each hand). 
This one is going to sound tough because that's a lot of weight, but in reality its YOUR weight.

Which means if you're able to move your body weight x2 plus your holding onto your own body weight between both hands, you'll be 10x more likely to be able to hold on to it while hanging above, whatever it is they have set up below you. 

There are your Top 5 Exercises to Conquer ANY Climbing Obstacle!

If you feel you need more help with designing a full routine, or working on other obstacles then you need to check out my site www.bryantedwards.com and register for my 7-Day Race Ready Planner.
This Planner will help you discover what you'll need to Confidently Cross ANY Finish Line and then some!

Link:  7-Day Race Ready Planner. 
**If you register through this link you'll get it at my discounted rate**

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