Ice Climbing Training: Ice Tool Chinups
Ice Climbing Training can involve many aspects of fitness. One that is often overlooked is Ice Tool Chinups. For me this is a power and strength exercise, not an endurance exercise. Any normal ice climber on any normal route shouldn’t have to do too many full chinups on their tools. I don’t see a lot of reason to work these as an endurance exercise. For Ice Climbing Training Endurance I’d prefer to do these assisted. That more accurately reflects the type of climbing you’d be doing.
For this exercise I’ve used protocol for power improvement. I’m doing 5 to 8 sets of 3 reps from a full hang to an upper position with the tools by my neck. If you have any previous injuries to your wrists, elbows, or shoulders you might have to adjust your ice climbing training accordingly. I’ve found this position with the tools just inside the width of my shoulders to work best for my joints.
If you want to work toward strength training, stay with 5 sets of 3 reps and work toward 5 sets of 5 reps by adding in a rep here and there as your own strength improves. You’ll know when you’re ready because you won’t feel so beat up on your last few sets.
Ice Climbing Training: Results
If you’re already pretty strong, or want to adjust your ice climbing training more toward endurance you can change up some things. I’ve started with my feet on the floor. The hangboard is over the doorway so that starts me about halfway up to full chinup. I just use my toes lightly to launch into an ice tool chinup then drop down under control onto the balls of my feet. Then I pop back up. You could do this for sets of 25 reps, then with a few minutes of rest do another 1 to 3 sets.
An option for even more power would be to add in a weighted belt or vest and do singles. Normally in a protocol for singles you’d do one rep as strongly and quickly as possible. Then you’d do a full complete rest for one to three minutes and do another rep. If you’re wearing a heart rate monitor you could do as many single reps as possible until your resting heart rate spikes and won’t go down within the three minutes rest period. Then your ice climbing training is done for the day.
Ice Climbing Training Video: Ice Tool Chinups
If you need a warmup for your ice climbing training, consider this quick Shoulder Mobility Circuit before you train.