Place barbell/kettlebell comfortably on upper back. Stand feet shoulder width apart, toes straight ahead, chest up, slight bend in your knees, push butt back to the wall behind you until you feel your hamstrings tighten up then stand up tall. That's 1 rep.
Six Week, 30-Session long training plan sport-specifically designed to train athletes for a rock climbing trip, or as focused, rock-gym based training cycle. This plan is focused on increasing the athlete's finger, grip and forearm strength, and also includes general work capacity, and core strength training.
The plan can be completed in any rock gym which includes a bouldering area, campus boards, and general fitness area, or a rock gym and a any commercial general training gym. CLICK HERE.