Are you shorter than the average climber?
Struggle with mantling?
Have difficulty taking holds down past your shoulders?
If you answered yes to one or all of the above, consider adding this exercise or something similar to your (complete!) sport-specific strength-training program.
I love this lift because it has helped me tremendously in situations where I can’t quite make the reach in my pull-up range of motion, meaning I can bring the hold in question down to shoulder level, but I am still short of reaching the next hold. Having an increased ability to turn the pull into a press can be all the difference in the world in making or not making a move.
And while it’s indisputably true that it’s nice to have more reach much of the time in climbing, being stronger in this “turnover area” from pulling to pressing can help mitigate shorter climbers’ reach issues in many circumstances. In other words, the shorter you are (and the harder you climb), the more likely it is that you will see results from this lift in your climbing.
Case in point – a few years ago, I was walking some other climbers through a bunch of strength exercises, this one included. My 6’4” friend was horrified to discover how relatively “weak” he was in this motion, but it made complete sense to me – he hadn’t really needed to develop this ability for where he was in his climbing at the time. In other words, being able to press holds out wasn’t really holding him back yet.
As anyone improves their climbing ability up to a higher level, this strength development will become more and more helpful, no matter how tall the climber. There will be times when pressing a hold down farther will be key, even if you’re tall. Since one of the big ways in which climbs get harder is that the holds get farther apart, it’s a useful sport-specific strength to develop, even if you are 6’4”.
But if you’re 5’0” (or even 5’6”, like me), you’ll probably find it much more useful much earlier in your climbing development, enabling you to surmount more and more “reachy” moves with greater ease than those climbers of a similar stature who chose not to work on putting some strength work into their triceps.
Learn how to do it here: Cable One Arm Tricep Extension. For climbers, I recommend doing this with your palm facing down (pronated). This replicates the movement used in climbing more accurately.