Let’s Go to the Bar!

The pull-up bar, that is. Here's five hanging core exercises for climbers

 

Toes-to-Bar: With shoulders engaged, hang from the bar. Without momentum, lift your legs up until your feet touch the bar. Slowly, lower your legs down. Start with five reps and work your way up to 20 over time. Do two to three sets.

 

One-Arm Toes-to-Bar: With shoulders engaged, hang from the bar. Let go of the bar with one hand. Without momentum, lift your legs up until your feet touch the bar. Slowly, lower your legs down. Start with five reps and work your way up to 20. For the next set, alternate arms. 

 

Reverse Toes-to-Bar: If you have the right apparatus available, you can hang from your feet the bars. Make sure to have a spot the first (or every time) you attempt this ab exercise.  While hanging from your feet, extend your body until you make a straight line. Raise up and touch your feet. Then extend again. Start with five reps and work your way up to 20. Do two to three sets.

 

Side Toes-to-Bar: With shoulders engaged, hang from the bar with your arms shoulder width apart. Without momentum, lift your legs up until your feet touch one of your hands. Slowly, lower your legs down. Lift your legs and touch your other hand. Start with five reps per side and work your way up to 20 over time. Do two to three sets.

 

Windshield Wipers: With shoulders engaged, hang from the bar with your arms shoulder width apart. Without momentum, lift your legs up until your feet are above your hands. Rotate at your hips and keep your legs together and straight. Rotate as far as you can to one side and then rotate to the other side. Start with five reps per side and work your way up to 20 over time. Do two to three sets.

 


 

More from Favia

Planks Are For Everyone

Climbing Saved My Life

  • Based out of Albuquerque, New Mexico, Favia Dubyk is an avid boulderer that loves training, particularly hangboarding. Dubyk became obsessed with training after conquering advanced stage cancer. She had to undergo multiple surgeries and months of chemotherapy that wrecked her body. Focused and intense training helped her regain her confidence and strength. Now she especially enjoys learning new exercises and sharing them with others! Outside of climbing, Dubyk is a physician at the University of New Mexico, where she practices pathology. She also enjoys photography---often capturing images of her rottweiler-doberman dog, five cats, and her mountain-biking husband, Brian, during their many adventures in the Southwest.

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