Fontainebleau is a mecca for bouldering, offering an unparalleled variety of problems set in a beautiful forest landscape. Known for its unique sandstone boulders, Fontainebleau features an extensive collection of overhanging routes that require climbers to develop a variety of skills---one of the most thrilling being the dynamic throw. Mastering these explosive moves is key to unlocking some of the most challenging problems in the forest, particularly those that require quick, powerful bursts of movement.
If you're looking to take your climbing to the next level and learn how to confidently execute dynamic throws on overhanging routes in Fontainebleau, here's a guide to help you get started.
What is a Dynamic Throw?
A dynamic throw in climbing refers to a move where you launch your body toward a distant hold, often using momentum and controlled explosiveness. Unlike static movements where you methodically reach for the next hold, dynamic throws require timing, power, and precision. In overhangs, these throws can be the key to progressing past sections with no viable holds or when you're faced with small, far-away crimps or slopers.
For intermediate to advanced climbers, dynamic moves on overhangs in Fontainebleau often combine the need for strength, technique, and a high level of body awareness. Here's how to develop the skills needed to excel at these moves.
Training for Dynamic Throws
1. Developing Core and Explosive Power
Dynamic throws rely heavily on the ability to generate power quickly. This is where a strong core and explosive leg drive come into play.
How to Train:
- Core Exercises : Incorporate exercises like planks, leg raises, and V-ups into your training routine. A strong core stabilizes your body during dynamic movements and helps you control your swing.
- Plyometric Training : Exercises such as jump squats, box jumps, or burpees can help develop the explosive power needed for launching your body upwards and outwards.
- Hip Drive : Practice hip thrusts and frog jumps to develop strong legs and hips, crucial for pushing yourself off the wall during a dynamic move.
2. Perfecting Timing and Body Position
Executing a dynamic throw is as much about timing as it is about power. In Fontainebleau's overhangs, where routes are often steep and hold placements can be tricky, understanding when to "pull the trigger" is essential.
How to Train:
- Controlled Dynamic Moves : On an overhanging route, practice controlled explosive movements by jumping for a hold without using your feet. The idea is to reach the hold dynamically but with enough control that you can maintain balance once you grab it.
- Footwork Precision : Even during dynamic moves, maintaining good footwork is essential. Practice pushing with your feet as you prepare to launch into the throw. This not only helps with the power of the movement but also with your ability to "stick" the throw.
- Rhythmic Climbing : Practice rhythmical, fluid movements on overhangs---start slow, then gradually build up speed. The more fluid your movements are, the better you will be at executing precise dynamic throws.
3. Mind the Swing
When you throw dynamically on an overhang, your body will often swing out, making it harder to stabilize yourself for the next move. Learning how to control this swing is vital.
How to Train:
- Controlled Swings : After each dynamic throw, work on stabilizing yourself quickly. Focus on keeping your core engaged and using your feet for balance rather than relying on just your arms to arrest the swing.
- One-Armed Dead Hangs : This exercise is particularly useful for developing body tension and controlling swings. Try hanging from a single hand and focus on keeping your body stable and in control as you use your free arm to position for the next move.
4. Choosing the Right Holds
One of the most important factors in executing a successful dynamic throw is selecting the right hold. In Fontainebleau, overhangs often feature small crimps, slopers, or pockets that may be tough to latch onto. Understanding the type of hold and how to use it to your advantage is key to your success.
How to Train:
- Practice on Varied Holds : Fontainebleau's overhangs feature a mix of holds. Spend time practicing throws to different types of holds: tiny crimps, slopers, and pinches. Each hold requires a slightly different approach, so getting comfortable with each one will make you more adaptable during a dynamic move.
- Dynamic to Far Holds : Some of the best dynamic throws in Fontainebleau involve launching for holds that are just beyond reach. To practice, set yourself up on an overhang with a far crimp or sloper, then focus on generating enough power and precision to "stick" the move.
5. Building Confidence
Dynamic throws are as much a mental challenge as they are a physical one. Overcoming the fear of letting go and trusting your body's ability to execute the move is crucial in executing these moves confidently, especially when you're faced with overhung terrain in Fontainebleau.
How to Train:
- Progressive Difficulty : Start with easier dynamic moves and work your way up. Begin with moves that have close holds and gradually work toward longer throws to more challenging holds.
- Visualization : Before attempting the move, visualize yourself successfully completing it. Picture the motion, the body positioning, and the final catch. Visualization is a powerful tool for overcoming hesitation and building confidence.
Fontainebleau's Iconic Overhanging Problems to Practice Dynamic Throws
Once you've built your dynamic skills, it's time to test them on some of Fontainebleau's legendary overhangs. These problems require dynamic throws and will help you refine your technique:
1. La Pêche à la Ligne (V6)
A classic overhang with a challenging dynamic section. The move involves launching for a high, far-reaching crimp after a few powerful moves.
2. Le Toit du Cul de Chien (V7)
One of Fontainebleau's iconic overhangs, requiring a big dynamic throw to a distant crimp. This problem is perfect for practicing explosive power and precise landing.
3. Le Radeau (V5)
A shorter overhang with a series of dynamic throws between slopers and crimps. The key challenge here is the distance between the holds, making it a great problem for developing confidence in dynamic movements.
Final Thoughts
Mastering dynamic throws on overhanging routes in Fontainebleau is a combination of strength, timing, body awareness, and mental focus. With consistent training on core power, explosive movements, swing control, and proper technique, you'll be able to tackle even the most challenging overhangs in the forest.
Take your time building strength and confidence, and always focus on maintaining control throughout your movements. Once you've refined your skills, Fontainebleau's overhangs will no longer seem intimidating, but rather, an exciting opportunity to push your climbing to new heights!