In reply to CantClimbTom:
> All just my opinion... I train deadlift and I think it's very valuable but I wouldn't use it as a warm up, I'd say it's better as an exercise in itself not as warm-up.
I do various things in my warm up including some campus board stuff for arms and fingers. I didn't use heavy weights - 2.5kg on each side.
> IMHO something like a quick set of bird dogs would be better to warmup the same muscles (https://www.healthline.com/health/bird-dog-exercise) Warning: you might look like a right idiot when doing them, so it's not something for people who are self conscious.
Bird dog wise, one day I did bird dog holds for 1 minute each way to see if I had a strong lower back.
> I'd also say for a climber to always deadlift DOH (double overhand) not mixed grip or hook grip and to only start training high rep sets once you get to the strength and experience where you can DOH double your bodyweight.
I was using DOH and I did 4 sets of around 6 reps per set.
> Look after your back and watch carefully to avoid upper shoulder rounding and "scared cat back". If form gets shaky, better to go lighter and less reps with good form than practice bad form. Film yourself now and again with phone from the side to check your form. Doing a lot of high rep sets risks form breakdown when you get tired and then practicing that poor form and developing bad technique into your muscle memory.
As far as I can remember, the coach in the Lattice video recommended filming too. A long time used to deadlift at a local gym.
> Then again I love heavy low rep sets (well heavy for me anyway) squats 3 times a week which no climber in their right mind (possibly except Tommy Caldwell) ever does, so this whole post could be nonsense Edit: and I'm cr** at climbing
Myself, I love squats.