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Isometric Climbing Drills: The Secret to Gaining Strength—Without Moving a Muscle

Some fitness trends make it seem like in order to get in climbing shape, you have to pull up like crazy, throw to far-apart holds, or destroy your skin after every workout. But believe it or not, you can build serious strength without even moving a muscle… It’s called isometrics. In these exercises, your muscles tense up, but don’t actually move. Since you’re not relying on movement to fatigue your muscles, you’ve got to squeeze them hard. The technical term for this is “maximal voluntary contraction,” which means you should tighten up your muscles as much as you can.

Yet when doing isometrics, you don’t need to give 100 percent of your maximum effort each time. Research shows that benefits can occur at about 60 to 80 percent of your max effort. Isn’t that a relief for anyone sick of hearing “go beast mode!” before every set? Click here to unleash your climbing potential with the Premium Collection Manuals.