Lock off strength can be a real advantage in climbing. A good lock off: can buy time during route finding, make long moves shorter, and make powerful moves easier. I’m trying to improve at lock offs, and here the exercises I’ll be doing:
1. Pausing while climbing. Pause for 3 seconds before latching each hold on a boulder problem.
2. Frenchies. These are pull ups where you pause at various locations on the descent.
Frenchies from Climbing House on Vimeo.
3. Off set pull ups. I try to focus on pulling up as high as possible.
4. Rows, or simliar. Dumbbell pulls are a good replacement for rows.
5. Figure 4 moves on rings
Figure 4 from Climbing House on Vimeo.