Hip Thrusters

The goal of this drill is to begin to utilize hip drive and momentum, rather than upper body strength, to propel yourself on bigger dynamic moves. This drill is best done on an overhanging wall (35-50*) or Kilter Board. Find a climb with big holds and big moves, preferably 2-3 grades below your redpoint. Climb it once how you normally would. Rest 3-5 minutes and repeat, this time utilizing hip drive. For each hand movement you make, think about generating with your hips by sagging then pulling up in the direction opposite the hand trajectory. For example, if you are throwing “northeast” with your right hand, your hips should move along the “southwest” trajectory. Try to do this for every bigger hand movement while utilizing as little upper body strength as possible. Repeat with 1-3 more climbs and try to get the movement pattern feeling more natural.