www.mowinckelfysioterapi.no - copyright

Good technique and basic strength are great safety factors when iceclimbing!

Here are some basic exercises for iceclimbing in a suspension system -

<< Tilbake

Equipment: Jungle Sports Liana suspension system, Petzl Nomic axes

Check our Youtube channel: 

Ice climbing in general is usually repetition of very few quite identical movements, but ice conditions and the steep of the ice affects the degree of corestability you need. For example, poor footholds needs the shoulder and torso-stability to compensate for that. Mixed and alpine climbing demands even more core stability than pure ice!

Important muscles for climbing:

• Brachioradialis and biceps brachii (elbowflexion and lock-off movements/ like in pull ups)
• Flexor carpi radialis and -ulnaris (wrist flexion,-adduction, abduction, pronation)
• Triceps brachii (elbow extension, shoulder extension)
• Quadriceps (knee extension for gaining height)
• Triceps surae (important to keep small /bad foot placements inspace as well as the ankle extension for the nextmove)

Here are some specific exercises for ice climbing, preferably using iceaxes for maximum transfer of the training.

Recommend 6 reps for each arm  2-3 sets, 4 times a week.

1. Pull up with one arm:

Loop height: hip

Goal: Develop shoulder lock and roll to get higher in steep terrain.

Execution: Start leaning backwards. Stretch the free arm back and get full stretch of the loaded arm. Pull your body up and forward to"lock off" in the shoulder and elbow. Then roll forward with the free shoulder and reach with the free arm over the rope-lock.

Tip: Do not push your hips forward, keep loadedelbow along the body during the pull up.

At least 6 reps per arm or more in good style /calm and controlled in each set.

 

 

2. Triceps:

 

 

Loop height: hip

Goal: Develop the swing arm and shoulder strength to prevent injury and effective swing motion.

Execution: Start leaning forward like a Superman-exercise, use ice axes. Train your triceps muscle with your elbows pointing forward and the upper arm in a horizontal position. Vary the speed and load as what you train for.

Tip: Avoid chicken wings with your elbows out to the side, keep them paralell so that the swing feels like a karate-hit. Try to get the flick movement at the end of each turn to train your wrist.

Repeat 8 to 15 times on each arm in each set.

 

3. Backwards shoulder stabilization:

 

Loop height:hip

Goal:Train stabilizing core strength in the upper body and between the shoulder blades.

Execution: Stand backward leaning with nearly straight arms. Press arms outstretched to the side and hold the position for 3-4 seconds.

Repeat at least 6 times or more in good style /calm and controlled in each set.

 

4. Quadriceps strength and one arm pull up:

 

Loop height: hip

Goal: Train squats and one arm pull up.

Execution: Stand leaning backwards, 90 degrees bend at the hip and knee joints, arms outstretched. Stretch out in the knee while pulling your elbow in and down. Heels in the ground throughout the pull up, then up at the toes (strength back leg). Grab the free arm over the rope lock, slowly return to start position back again.

Repeat at least 6 times for each arm or more in good style /calm and controlled in each set.

 

GOOD LUCK AND FUN TRAINING!

Please contact us for more tips in relation to training for ice climbing or other sport-specific exercises with suspension system.