Misplaced Muscle - May 2012

By Kreg Dobzinski

Core Stability
Having stereotypical washboard abs may come in handy when your washing-machine is in need of repair or if you are interested in becoming an international MTV celebrity, but that's about it in our world of climbing. Knee your vanity in the groin because what you really need is core stability. This is only achieved when your entire core from lower back to upper legs is equally strong. When this is accomplished you will have maximum control of your body and extremities during athletic movements. Complete the following circuit two times a week to rebuild your center.

Renegade Man Makers
Grip two dumbbells of light weight to begin with and place them on the floor shoulder width apart and assume the push-up position. Complete a full push-up, then pull the right dumbbell to your shoulder - focus on keeping your body as level as possible. Then do the same with the left arm. To create a more difficult workout you might add a 'burpee' - hopping your feet under you, then jumping up - at the end of each rep. Do two sets of ten reps.

Single Leg Walking Bridge
Lie on your back with your knees bent and heels planted on the floor with your toes pulled up toward your shins. Lift up from your hips until your hips are in line with your knees. Maintain that straight line through your shoulders to hips as you lift one knee toward your chest and stopping when the sole of your shoe is flat toward the ceiling. Try to limit the amount of movement in your hips and keep them level. Repeat with the other leg. Do eight reps each leg.

Wood Chops
With feet shoulder width apart, hold a dumbbell, medicine ball, or the handle of a cable machine with both hands above you head and out to one side. Swing the weight so it comes down to your opposite ankle, as if splitting a piece of wood with an ax. Keep arms straight and concentrate on rotating your torso. Ten reps each side.

Lunge with Weighted Twist
Stand with feet about shoulder width apart. Hold a medicine ball or dumbbell in front of you with your elbows bent at about 90 degrees. You may want to begin this exercise without weight and build up strength over time. Next, step forward with your left foot in a lunge position. Be sure to keep your knee over your foot; don't twist at the knee. From your torso, twist your upper body to left. Then reach across your your left side with your arms outstretched. Think of pointing to the left from your belly-button. Maintain a slow and controlled movement throughout the entire exercise. Slowly move your arms to the center and step forward with the opposite foot and twist to the other side. Continue the movement for ten steps. Do two sets.

Windshield Wipers
With your back on the floor, hold an unweighted barbell or light dumbells over your chest. Raise your legs so they form an L with your upper body. Keeping legs straight, feet together, lower your feet to the right side until they touch the floor, raise them back up, then repeat on the left side. Three sets of ten reps - five each side - maintaining perfect form