Instagram story viewer> @pinchclimbing> Posts

pinchclimbing

@pinchclimbing

4K

followers

407

following

Gil Leviten
Bouldering Coach Melbourne + Remote Training Plans
Code SQUEEZE for $30 off your first session 💪🏼

POSTS STORIES REELS TAGGED

Contact Strength 💪🏼

Save this for later!

Time to become stronger and improve those reactions times. You can do this on the spray wall, kilter wall, commercial sets and just about anywhere with holds above your head.

Private coaching and training plans available in bio by @pinchclimbing

6k

28

9 months ago

How to Build Climbing Legs with Coach Zac @zac_mason_

Improving your leg strength is imperative in becoming a better climber. Here are some exercises you can add into your routine.

Cossack Squats
Keep your heels firmly planted on the ground and drive hard through your heel when pushing up. You might not be able to squat as far down as Zac. That’s okay, work with the range of motion that you have and feel free to use assistance like holding on to something.

Hip Raises
Stand on one leg and with control drive your other knee up in to the air. Hold at the top for a second before lowering. Use a kettlebell to progress the exercise.

Single Leg Heel Hook Bridges
If too hard, start with both legs on the box. Pull hard through the heel, trying to bring the heel towards your bum. Engage your hamstring and feel the engagement.

Straight Leg Raises
Keep your toes pointed and your quads engaged. Progress by going into a calf raise before raising other leg.

#bouldering #climbing #tutorial by @pinchclimbing

14k

51

6 months ago

How to Dyno!

1️⃣ Extend arms and sit into bent legs.

2️⃣ Push hard through your feet, extending your legs as you pull through your arms.

3️⃣ Flyyyyyyyyy!

Private Coaching, Training Plans and Merch in bio 💪🏼 by @pinchclimbing

3k

12

9 months ago

Engage the muscles you are strengthening! Intention is key 🔑 by @pinchclimbing

268

17

2 months ago

by @pinchclimbing

226

20

2 months ago

Use Your Thumbs! 👍🏼

I see too many people not using their thumbs whilst climbing. Pinching is a tricky skill to develop and to get better at it requires some proper squeezing. Get into the habit of using your thumbs and watch your pinching sky rocket.

When trying real hard on a pinch try to effectively break the hold with your hand. Squeeze! by @pinchclimbing

501

29

4 months ago

How to Heel Hook 🦵

Step 1 - Point your toes down to engage your calf
Step 2 - engage your hamstring. An easy hack is to pull your heel towards your bum.
Step 3 - Send.

You can supplement your heel hooking by doing hamstring exercises leg single leg glute bridges. Check out my leg exercise video pinned on my channel!

#climbing #bouldering by @pinchclimbing

602

21

4 months ago

Shoulder Exercises for Climbers 💪🏼

Healthy and strong shoulders are imperative for hard climbing. Here’s how to get stronger shoulders:
1. Warm up properly. Using a resistance band and going through arm circles, y raises and external/internal rotations is a great way to get your shoulders warm and recruited.
2. Dumbbell external rotations are excellent for building lock off strength and the ability to pull into the wall with control. Remember, pull through the shoulder without relying on your forearm or momentum to get the weight up.
3. Kettlebell shoulder presses will build stability throughout your shoulders and wrists and build a strong foundation for more physical moves.

This list is by no means exhaustive and there are plenty of other fantastic shoulder exercises. If you have a shoulder injury consult your physio before performing these exercises.

#climbing #bouldering by @pinchclimbing

720

7

4 months ago

Campus Tips with Coach Zac @zac_mason_

Momentum is your friend. Swinging can create extra speed meaning your arms, fingers and hands aren’t as limited by their strength. This takes some practice to get right. Try it out on jugs first and work your way up.

Shifting your body weight into the hand that’s staying on the wall will you stay in control and cut unneeded momentum that would otherwise take you off the wall.

If you’re keen to take your climbing to the next level then boy do I have some great news. Coaches Zac and Gil are available for one-on-one sessions here in Melbourne and we can help you get out of your climbing rut. Send through a message if you’re keen or have any questions! #bouldering #climbing #urbanclimb by @pinchclimbing

529

9

5 months ago

Get ya feet back on!

Let’s learn how to recover after cutting loose. This drill can be done on regular climbs, spraywall, Kilter wall or any overhang. Start in a dead hang and choose a foothold to put your foot > Get your foot on and control the foothold > Deadhang > Repeat.

Don’t do too many reps at a time or your shoulders/fingers will suffer! Challenge yourself with bad footholds or footholds that are far away. Tension!

# by @pinchclimbing

590

21

6 months ago

Using our Hips Part 1 - Shakira Goes Bouldering 💃

Flicking your hips does two things for you:
1. Adds momentum, alleviating how much we need to pull with our arms.
2. Puts our hips in a more advantageous position for the next move.

Ultimately, your hips dictate most of your movement when on the wall. Practice on easier climbs, exaggerating the movement.
#bouldering #climbing #coaching #tutorial by @pinchclimbing

2k

27

6 months ago

Common Fingerboarding Mistakes 👆🏼

Always fingerboard when you’re fresh. Fingerboarding when you’re tired increases chance of injury and your performance will be lower. Lower performance = less gains.

Knuckles should stay together. Separated knuckles cause rotations stress through the joints which can lead to synovitis and other joint injuries. Keeping knuckles together can also increase finger output due to your lumbricals supporting your fingers.

Don’t keep to one grip type! Variation is key and will need to stronger fingers that can adapt better to different holds and situations.

Don’t let your grip type fail during a hang. If your fingers open up then you should stop the rep and reset.

Please let me know what you want to see next :) #bouldering #climbing #fingerboarding #training #coaching by @pinchclimbing

2k

32

7 months ago