Purpose
Improve explosive pulling power, upper-body coordination, and full-body tension during dynamic pulling movements
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When
- After climbing sessions
- During climbing-specific strength phases
- As supplemental posterior chain conditioning
- To support heel hook strength and body tension development
Starting position
- Lie on your back
- Place one heel on a bench or elevated surface
- Opposite leg relaxed or held elevated
- Knee slightly bent
- Arms relaxed by the sides
- Maintain light abdominal tension
Execution
- Drive the heel into the surface
- Lift the hips into a bridge position
- Hold the contraction briefly at the top
- Maintain pelvic control throughout the movement
- Lower under control
- Repeat without losing trunk tension or heel pressure
Key cues
- Pull through the heel
- Keep hips level
- Maintain trunk tension
- Avoid excessive lower back arching
- Hold each contraction with control
Dosage
- 2–4 sets × 6–12 reps per side
- 1–3 second hold per repetition
- RPE ~4–7/10
Important
The goal is controlled heel-driven force production rather than maximal hip elevation.
Prioritize hamstring engagement, pelvic stability, and movement control before increasing volume or progressing loading.