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Think your neighborhood playground is just for kids? Monkey bars, swings, and a park bench can easily become all you need for an effective.Balance is key for this routine, says Greatist Expert and trainer, who appears in the photos below. He suggests monitoring how hard you’re working on a scale of one to 10 (one being the easiest, 10 the hardest).

At the end of each set, beginners should feel between a seven to eight. Those at an intermediate-level should feel around an eight or nine.With that in mind, grab a pair of sneakers, and head to your nearest playground. Dynamic Warm-UpJog around the park at a slow, relaxed pace for five to 10 minutes, then mix in some skips, walking, arm circles, and jumping jacks. The Workout. Unless otherwise noted, complete 10 to 12 reps of each exercises in order.

Repeat the full circuit a total of 2 to 3 times. Add a cardio element to this workout by running to and from the park, or doing alternate —sprinting for 30 seconds, then walking or slowly jogging for 30 seconds between bursts. Equipment: Any type of monkey bar or overhead barWith the overhead bar perpendicular to your body, grip the bar with your left hand in front of your right, so that your left forefinger is nearly touching your right pinky finger.

Pull up, shifting your body to the right to get around the bar. Slowly lower back to hanging and then repeat the pull-up, this time shifting to the left to get around the bar. That’s one rep. Complete 5 to 6 reps, then switch your grip (right hand in front, left closer to your body) and repeat. (If you’re more advanced, you can perform classic pull-ups instead.) 3. Park Bench Push-Up. Equipment: A benchStanding with the bench on your left side, place left foot on the seat.

Push up through your left foot (you should feel it in your left glute)until left leg is straight. Balancing on your left leg, extend right leg out to the side, foot flexed, using your hip to lift the leg.

Slowly lower your right leg, and bend left knee to lower back down to the ground. That’s one rep. Complete 10 to 12 reps on one leg, then repeat on the other side.Pro tip: It’s easy to cheat this move by pushing off with the foot that’s on the ground, instead of using the one on the bench. Resist the urge to use your grounded foot, and focus on engaging the glute and hamstrings of the leg standing on the bench. You can also make this move easier by skipping the leg lift portion. Elevated Back Lunge. Equipment: A swingStart in a kneeling position one to two feet in front of the swing.

Using your hands for balance, place one foot at a time on the seat of the swing. No more heroes bad girl. Raise knees off the ground and extend your arms directly below your shoulders. You should be in a high plank supported by your feet in the swing and your hands on the ground.Engage your core to pull knees in toward chest, keeping hands in line with shoulders. Think about lifting your butt to the sky (don’t sag!) in order to fully engage your core.

Slowly and with control, return to start. That’s one rep.

Make this move easier by simply holding a plank for 30 seconds. Swing Criss-Cross. Equipment: A swingSit in a swing and hold the chains on each side. Keeping your back straight and engaging your core, lean back slightly. Next, lift both legs up until your body forms a “V.” Open legs wide, then bring them together and cross left over right. Spread wide again, then cross right over left. That’s one rep.

Alternatively, try this move sitting on the edge of a park bench. You can make the move extra challenging by lifting your arms overhead as you lift your legs into a “V” shape. Alternating Leg Swing Plank.

This is a collaborative subreddit with an emphasis on cultivating training knowledge and practices in a positive critical environment.The ClimbHarder Wiki is a community effort to maximize the level of accurate and useful information which is traded on this sub. Please read it and use it as a base to improve the dialogue here.Formerly the, the Hall of Fame is a collection of the most interesting and helpful discussions had on this site in the past. New readers are encouraged to acquaint themselves with the Hall of Fame in order to avoid creating topics that have already been well discussed, as well as to hopefully learn valuable information on a variety of topics.Climbharder Training AMAs.this isn't ours, but.official partnered Discord Server.Climbharder Exclusives.Rules1) Walk the WalkEveryone's got an opinion, especially on the internet.

Keep content grounded in knowledge:. Topics or questions broadly related to training are almost always welcome, even subtle ones (e.g. Skin care, recovery, hold selection, ).

Data/research relating to rock climbing, climbing analogs, or intersecting physical practices is always welcome. Personal training logs, self-analysis/assessments, and the like can provide great insights. Keep notes and feel free to share!2) No 'Bingo' ItemsIf it'll make thoughtful climbers roll their eyes so hard they faint, it's probably a bad post:. We're psyched for you, really, but spray elsewhere. Simple, common, or injury-related questions belong in the Weekly Simple Questions and Injuries thread. Shoe, harness, and related gear questions do not belong in this sub. At most, add them to an otherwise substantive comment in the Weekly Hangout Thread.

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Include self-analysis (example). Self-critique is a foundational skill—practice it!. Use angles, close-ups, and voiceovers to describe the steepness, holds, and overall climbing style. This helps avoid the 'V5 in my gym' phenomenon.4) Serious answers onlyJoke posts and comments will be deleted. If your comment is more joke than substance, it will be deleted.

Funny quips should be followed with a serious answer in the same comment.If you have an interest in climbing more generally, then we urge you to please visit our sister subs andAnd as always, don't hurt yourself. This is a knowledge base, not a living medical professional. There's a problem at my gym that starts hanging off from a jug in a cave which you swing off of onto a volume, and then dyno to another jug. I'm having trouble generating enough momentum from the initial hold to get me to the volume. Any advice on swing-start problems like these? At what point of the swing should I release the hold?

Should I be pulling more at some point in the swing to generate more momentum? Any advice on how to practice would be appreciated as well.Edit: To be clear your feet are hanging at the beginning of the problem, you're just hanging from the hold something. FYI: I've coached gymnastics and did gymnastics and Parkour/Freerunning.At what point of the swing should I release the hold?It really depends on how good your swing is and how big the gap(s) you need to span. Obviously, if you need to cover a huge gap then the swing is going to have to be bigger.As for release point, it depends heavily on how far you need to travel and/or if you need to gain or lose vertical feet as well.In general, it's not really about learning when to release from a swing but learning how to swing well.

Once you learn how to swing well, the release is just about learning correct timing and body positioning.Should I be pulling more at some point in the swing to generate more momentum?No, you use body shapes to generate the swing. If you watch the video or any 'tap swing' video in gymnastics, it's about holding a 'hollow' or slight C shape on the back of the swing. Then as you reach near the bottom of the swing you quickly move into an arching position with your feet behind and then quickly bring them forward into a 'tap' which generates strong momentum forward.I would suggest going outside and finding some monkey bars or strong pullup bar and learning to swing on there. Then as you get more comfortable with it, go for some releases as your body is moving forward. Start with smaller swings first. Generally, as your body comes forward you will need to: arch and throw the bar behind you so that you stay upright.