Becoming a better hooker
Sorry for the prurient title, but I really need to target my heel hooking strength for climbing. Ideally, I would work on bodyweight hamstring curls but, given my current hamstring strength, I found it hard to work without bending at the waist to lighten the load or needing some arm assistance, which was hard to gauge consistently. For now, will work on the machine for some isolation work to build up base strength.
Warm-up:
2x5 pushups/situps/squats/pullups
3x5 bench press (5x45, 5x95, 2x115, 1x135 then 3x5x145)
4x5 hamstring curls (per leg: 25, 35, 45)
Bench starting to get heavy, slowing on the last few reps of each set. Will go up to 150 but probably do it in the rack. 45 is a little heavy for the hamstring work, hard to pull at the end of contraction - will stay at lower weights to build up some strength (and avoid any strains, hopefully).
5 comments:
Good idea to work on hamstring strength, but are you sure its not a technique/body position rather than strength problem?
Could be both, I think. I know for sure that even in less extreme moves (static hook holds, for example), my hooking strength is weak.
Figured it couldn't hurt to work on the strength...
You're not benching at a bench?! Is there a particular reason other than they're always full?
Nope, benching on a bench, but as the weight gets heavy I'm going to move a bench into the power rack for the safety of the bars.
Ah, got it. That makes more sense.
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