72. Breaking Down Research: Improve Your Pull-Up With Instability Training

In this episode, Mercedes Pollmeier and Steve Bechtel explore a research study that challenges traditional views on strength and endurance training. They discuss the implications of instability training, its effects on performance, and practical applications for climbers. The conversation emphasizes the importance of rethinking training methods to enhance strength and endurance without the need for heavy lifting. Join us in the conversation and leave a comment below!

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00:2:25 Intro to study
00:7:53 Unstable training
00:13:20 Practical tips for unstable training
00:16:17 How to integrate it in your training
00:19:13 Training endurance through strength
00:23:27 Conclusion from study
00:25:44 Lower body exercise

Research Study: Li Q, Yan J, Qiao M, Quan J, Chen Y, Gong M, Niu W, Wang L. Eight-week lat pull-down resistance training with joint instability leads to superior pull-up endurance performance and reduced antagonist coactivation in recreationally active male college students. Eur J Sport Sci. 2025 Jan;25(1):e12243. doi: 10.1002/ejsc.12243. PMID: 39716392; PMCID: PMC11667758.