Ricebuckets + Foamrolling

Part of training is falling in love with the way you feel when your body is active. You should also really enjoy the activities you engage it during your workouts (and recovery). We all play favorites, and for me, the best part of my daily routine is spending some quality time with my rice bucket and foam roller. Bonus points if you add accu-pressure rings to your daily routine too!

The #CouchtoCrush climbing training guide to foamrolling and rice bucket workouts.

RICEBUCKETS

It’s admittedly a bit messy, but I’ll swear by it. Foam rolling helps you strengthen all those extensor muscles in your forearms, and creates balance in your body strength. Arms and hands are pretty damn important to climbers, you know. DeadPoint Magazine offers great descriptions of all the ricebucket movements and outline of a great workout to accompany this classic video by Steve Edwards:

I find that rice bucket sessions can be incredibly relaxing and almost meditative. I’ll just dig my hands into the rice whenever I’m sitting around binging on Netflix, chatting wtih my housemates, or watching climbing videos. I start going through the motions, direct my gaze elsewhere, and bam! before I know it 20 minutes have passed and I’m pleasantly pumped. My favorite moves include:

  • The Swirl: Submerge your fists deep in the bucket, and roll your wrists while churning the rice and engaging your shoulders.
  • Side-to-Sides: Again with fists buried in the rice, move your wrists from left to right for one minute, then forward and backwards for one minute.
  • Make A Fist: Grab a big fistful of rice, and squeeze it as hard as you can.
  • Fists-Up Dig: With your fists facing palms-up, dig deep into the edge of the bucket closest to you, and really engage your arms/biceps as you pull upwards towards the opposite side of the bucket before digging back in again.

For additional viewing, check out this rice bucket forearm workout video (specifically for baseball players, but still good). If you really want to get weird, there’s a video called “Dirty Rice” for power lifters.

Fair warning: If you have a dog, your dog might end up eating a lot of rice when you aren’t looking – which means pooping a lot of rice. Or, if you have mice living in your house, they’ll totally poop in your rice bucket. I may or may not know all of this from unpleasant personal experience. Consider keeping a lid over your bucket when not in use.

FOAM ROLLING

Just ask Vikki from The RV Project, who will readily profess her undying love for foam rollers; this seemingly weird tool works wonders for your body. The first time you foam roll while sore, you might actually shed a few tears – and then you’ll wake up the next day feeling brand new. Foam rolling invigorates blood flow and helps your body bring nutrients to your muscles.

For a basic guide to the various areas you can target using a roam roller, this post from The Clymb is a great place to start. You can obviously work your back, but the foam roller is also a great tool for your hamstrings, lats, quadriceps, and more. Climb On Sister offers a more in-depth look at foam rolling, which is accompanied by this excellent video:

Before you go out and buy a foam roller, learn about the different options you have and what you should look for. This informative post by Sarah Groman that delves into considerations like areas of the body to target, intensity, and product quality. Her preference is the Thera-Roll, which features ridges for “deeper tissue pressure.” Personally, I’m a fan of smooth foam rollers for every day use, but I haven’t spent enough time testing my options. Check to see if your local rock gym has foam rollers for use, and test theirs out before purchasing your own.

Incorporating rice buckets and foam rolling into your Couch-to-Crush training plan is a great way to provide your body with a stimulating way to recover and refresh yourself. Once you get started with training and figure out a good daily groove for yourself, it gets easier and easier to keep up with fitness elements like these in your routine. Get after it!

Don’t forget to share your training + climbing photos on Instagram + Twitter with the #couchtocrush hashtag – you could win gear like ClimbOn! skin salve, handcrafted Kendal Jackson Bags chalkbags, and more!

How I broke through my biggest climbing plateau

One of the most frustrating things about advancing as a climber is the inevitable plateau one reaches between grades. As a novice, most hit their first big challenge when advancing beyond V3, and after that, you’ll pretty much find yourself struggling between every other grade – except perhaps the V5-V6 transition (I hope).

I sent my first V4 nearly two years ago; The Mane Event at Stone Fort in Tennessee. It was a big milestone for me, but I had no idea that it would take me so long to beat my next big challenge.

This weekend, I finally broke the plateau.

Over the past few weeks at Tally Rock Gym, I’ve noticed a significant advancement in my indoor sends – but nothing counts until you make it happen outside. I started sending my V5 bouldering projects at the gym, and was determined to solidify it with a big outdoor send during my final summer trip out to Tennessee and Georgia.

My first V5 send was Steam Roller, a burly little roof problem that comes over a lip to a sloped top-out. At first, I couldn’t get past the first moves where I had to lift my toosh off a pesky boulder beneath the climb to pull out over the lip – but a little crafty footwork helped me out with a high heel hook that kept me from smacking on the slab below. Personally, the biggest accomplishment on the send was sticking the finishing moves. Slopers are NOT my thing, and yet with Niko’s encouragement I conquered the holds and achieved my first outdoor V5.

The second big moment for me came when I sent Sunnie Rose on the second go. Admittedly, this route feels pretty damn soft for its grade – but considering that it wasn’t downgraded in the guidebook like The Wave (which used to be a V6 and is now a V5); I’ll take it. The route was suggested to me multiple times by both Tally Rock Gym climbers and the fellas at The Crash Pad hostel in Chattanooga – so I figured it was worth the attempt.

When you first take a gander at this boulder, it doesn’t look like a cake walk. The holds are unassuming from afar, but once you get on the sweet sandstone, everything falls into place. My send of Sunnie Rose was only successful because I was full of one of the most important factors in climbing: confidence.

So, how can you propel yourself to the
next level in climbing like I did?

[Read more…]