Effective training for climbers with BLACKROLL

Is the climbing gym your second home? Or are you more at home on the cliffs? Either way, climbing is a demanding sport and contributes to a healthy lifestyle. To make sure you don’t miss any of the fun in climbing, BLACKROLL® experts can show you how you can integrate fascia products into your climbing training. Before and after a climbing unit, you can do something good for your fasciae, preventing injury while simultaneously shortening your recovery time. Implement the following exercises in your training regimen and you’ll be surprised by how positive the effects can be.

Preparation and mobilization

Before getting up on the climbing wall, you should always warm up. And a mobility-supporting exercise before training is also a factor in achieving better performance. BLACKROLL® experts recommend the following exercises:

Multiband – Sitting Arm Pull

Climbing relies primarily on the pulling muscles in the upper extremities. With the Multiband, you can provide the necessary muscles with optimum preparation for the stresses of climbing.

Execution: Sit on the floor with your legs stretched out, keep your back straight, and place the Multiband in the middle of the soles of your feet. Select the loop on the Multiband that feels best (the farther forward you reach, the more difficult the exercise). Now pull the Multiband towards your navel. Imagine you are pressing a tennis ball between your shoulder blades. Hold this position briefly and then move your arms forward again.

“Broomstick” Stretch

Warming your shoulders up before climbing is highly recommended, since the shoulder joint is under continual strain during climbing. Generous warming up of the rotator cuff can prevent injury to the very vulnerable shoulder joint.

Execution: Start in an upright position and stretch the Superband in front of your body. Now guide the Superband behind your body with your arms stretched. Feel the stretch on your chest and your front shoulder muscles. Tighten your abdomen throughout the exercise to avoid spinal movements.

Cool down: Recovery and injury prevention

Every performance athlete knows that active recovery means faster recovery. By reducing muscle tone, recovery time and the associated risk of injury can be significantly lowered. BLACKROLL® can show you exercises that will have a positive effect on your well-being after training.

Rolling out the forearm with the BLACKROLL® MINI

Climbing puts a great deal of strain on your forearms. Massage with the BLACKROLL® MINI after longer climbing units can shorten your recovery time.

Execution: Place the BLACKROLL® MINI under your forearm and roll it slowly out on all sides. Alternatively, you can also use the BLACKROLL® BLOCK to create a slight elevation. Stay on pain points for about 15 seconds.

Rolling out the large muscles of the back (musculus latissimus dorsi) with the BLACKROLL®

The latissimus is placed under great string by the continual pulling during climbing. Massage of the large back muscle with the BLACKROLL® after training stimulates recovery in the back muscles.

Execution: Lie on your side with your upper body on the BLACKROLL® and support yourself on your forearms. Roll up and down along the torso. You should stay about 15 seconds on pain points.