Low Back Extension
An alternative training approach is presented in Table 2. This program uses multiple-joint exercises that work several muscle groups at the same time. These are the leg press, bench press, seated row, incline press, pulldown, overhead press, assisted chin-up, assisted bar-dip, as well as the rotary torso, forearm extension and forearm flexion.
Table 2. Recommended multiple-joint strength exercises that work the muscles used in
rock climbing and hiking.
Quadriceps, Hamstrings, Gluteals
Pectoralis Major, Anterior Deltoids, Triceps
Latissimus Dorsi, Posterior Deltoids, Biceps
Anterior Deltoids, Pectoralis Major, Triceps