December 20, 2012

Training with Piz: Bruce Lee's

video
There are a few movements/positions that display mastery of muscle groups in the body.

As a climber, having control over your core is essential for pushing the grades and excelling on  steeper rock climbs.Yoga has numerous advanced positions that can develop your core strength in addition to climbing specific training. If you are actively doing yoga, you will see the benefits throughout your entire body.

I do not know yoga nor do I pretend to. I have participated in a few classes of each of the varieties, but have not invested serious time into it.

The Bruce Lee is a great position to hold for a short amount of time in order to test/challenge your whole body core strength. I don't know when or where this position showed up, but I do know that when I first attempted it, that I was not very successful. This position takes time to master and can be done as a progression.

Instructions:
  1. Grab the back of a bench and drive your shoulders into the seat of the bench and your legs up above your head, as in the video. Be sure to point your toes down.
  2. Next, lift your legs and hips above your head and attempt to maintain a straight position. If you can do that (the key is being able to force your hips into alignment with your body.) you are in position to lower your legs. (I describe it to my students, as the forward hip thrust position, it is all about getting your hips forward) You will immediately know whether the next step is possible when you attempt it.
  3. Finally, lower your legs and hips (as they are in a straight line from your neck) to the 45 degree mark and hold.
To progress: start from the vertical position hold it for a 20-30 seconds and build up reps until you can lower your legs closer to 45 degrees.

The key to this is to continue your regular breathing and to not strain your neck

Get outside and have an adventure!

piz : )

No comments:

Post a Comment