Parfenov Training

ROOTING: BICYCLES

Climbing

Footwork Drills

ROOTING: BICYCLES

10 min. A bicycle is when you create tension between your feet by using a toe on one side and toehook on the other. The bicycle is a stabilizing technique good for steeper walls, when you are either working with poor footholds or want to take weight off your hands. There are two types of bicycles:

CLAMP BICYCLE top foot is pushing down and your bottom foot is pulling up (think: compress)

VOID BICYCLE top foot is pulling up and your bottom foot is pushing down (think: spread)

Find one of each type on an overhanging wall. Set up your feet, brace your core, and try to make as many moves as possible, both upwards and laterally, keeping your feet in contact with the hold(s). Focus on engaging your legs and not just your calves. Really push the limit in terms of how extended you get.