Purpose
Improve posterior chain strength and heel hook pulling control
Not sure how to structure your training?
Turn these protocols into a complete training system
Instant access • Premium included • Lifetime updates
When
- After climbing sessions
- As supplemental climbing-specific conditioning
- During strength-focused phases
- On low-intensity days for posterior chain work
Starting position
- Lie on your back
- Place heels on sliders, towels, or a sliding surface
- Knees slightly bent
- Arms relaxed by the sides
- Lift hips into a bridge position
- Maintain light abdominal tension
Execution
- Maintain hips elevated throughout the movement
- Slowly slide the heels away from the body
- Control the eccentric phase without dropping the hips
- Pull the heels back underneath the body using the hamstrings
- Keep movement smooth and controlled
- Return to the starting position and repeat
Key cues
- Pull through the heels
- Keep hips elevated
- Avoid excessive lower back arching
- Maintain trunk tension throughout the movement
- Prioritize control over speed
Dosage
- 2–4 sets × 6–12 reps
- RPE ~4–7/10
Important
This exercise can produce significant hamstring soreness when introduced too aggressively.
Start conservatively and prioritize movement quality before increasing volume or progressing to single-leg variations.