Purpose
Improve trunk stability, anti-extension control, and full-body tension during climbing movements
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
- During climbing-specific strength phases
- As supplemental trunk conditioning
- To improve body tension for steep climbing and force transfer
Starting position
- Place feet into TRX straps
- Assume a forearm plank position
- Elbows directly underneath the shoulders
- Maintain a straight body line from shoulders to ankles
- Engage the trunk before initiating movement
- Keep glutes lightly active
Execution
- Slowly shift the body backward through the shoulders
- Allow the elbows to move slightly in front of the shoulders
- Maintain trunk rigidity throughout the movement
- Pull the body back to the starting position under control
- Repeat without losing spinal position or pelvic control
Key cues
- Maintain full-body tension
- Avoid lower back arching
- Keep ribs down
- Move slowly and under control
- Prioritize trunk stiffness over movement range
Dosage
- 2–4 sets × 6–15 reps
- RPE ~4–7/10
Important
The goal is controlled anti-extension trunk loading rather than maximal movement range.
Maintain spinal position and trunk tension throughout the exercise. If control is lost or the lower back begins to arch excessively, reduce range or difficulty.