Bulletproof Hips
Hips drive efficient climbing. Weak or tight hips = higher risk of strain and reduced performance.
Why Hips Struggle
Bouldering requires extreme flexibility and controlled stability—often neglected.
Injury Prevention Strategies
- Stretch dynamically before climbs
- Train glutes and adductors
- Balance flexibility with strength
Recovery & Rehab
Prioritise hip mobility, glute activation, and avoid deep drop-knees until pain subsides.
Physical Training for Bulletproof Hips
- Volume: 2–3 times weekly.
- Exercise Choice: Copenhagen planks, hip CARs, glute bridges.
- Repetitions: 10–12 reps.
- Sets: 3–4.
- Rest: 60–90 seconds.
- Key Focus: Balance mobility and power.
- Timing: Before climbing or standalone.
3 Actionable Takeaways
- Add hip mobility daily.
- Train glutes twice per week.
- Use Copenhagen planks for groin health.
