Bulletproof Hips

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

1. Volume: 2–3 times weekly. 

2. Exercise Choice: Copenhagen planks, hip CARs, glute bridges. 

3. Repetitions: 10–12 reps. 

4. Sets: 3–4. 

5. Rest: 60–90 seconds. 

6. Key Focus: Balance mobility and power. 

7. Timing: Before climbing or standalone. 

3 Actionable Takeaways 

1. Add hip mobility daily. 
2. Train glutes twice per week. 
3. Use Copenhagen planks for groin health.