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Drop Knee | Training Considerations for Climbers is a targeted, self-guided program with beginner, intermediate, and advanced progressions designed to build the mobility, strength, and rotational control required for safe and effective drop knee use. The program includes hip and knee warm-ups, flexibility and mobility work to access deeper internal rotation and knee flexion, progressive lower-body strength training to tolerate twisting loads, and on-wall drills that integrate drop knees into real climbing movement. The result is improved efficiency, smoother transitions through complex sequences, and greater confidence using drop knees under load.
Drop Knee | Training Considerations for Climbers is a targeted, self-guided program with beginner, intermediate, and advanced progressions designed to build the mobility, strength, and rotational control required for safe and effective drop knee use. The program includes hip and knee warm-ups, flexibility and mobility work to access deeper internal rotation and knee flexion, progressive lower-body strength training to tolerate twisting loads, and on-wall drills that integrate drop knees into real climbing movement. The result is improved efficiency, smoother transitions through complex sequences, and greater confidence using drop knees under load.