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Rock Climbing Indoors

ROCK CLIMBING

Rock Climbing for me is definitely one of those sports I truly enjoy, but I am by no means an expert at. I tend to find myself fatigued by the end of a session, and essentially need to continue training with the exercises below to better my experience when I get the time to go. 

RUNES FOR ROCK CLIMBING

Rock Climber
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SURVIVAL

Rock climbing requires a combination of strength, balance, and endurance. While it’s natural to rely on your hands and forearms to make your way up the wall, one must remember that your legs are just as important in helping you maintain your position.

Together at the Top
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STRENGTH

Engaging multiple muscle groups, including fingers, forearms, biceps, legs, and core, can help you maintain balance and grip while traversing challenging terrains.

Preparing to Climb
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PROTECTION

Never climb alone. Make sure you are prepared with the proper equipment and materials to ensure your safety when climbing. 

Climbing Wall

Preparation for Rock Climbing

Best practice for rock climbing/bouldering is going to be getting out there and performing the routes you are comfortable with. If new to the sport, or in need of further guidance to improve your performance use these exercises to build up the appropriate musculature to excel on the mountain. 

  1. Begin with a Dynamic Warm-up.

    • 5 min on the bike/elliptical/treadmill​

    • High knees, butt kickers, A/B skips, lateral shuffles, jogging

    • Arm hugs, stir the pot, arm circles

  2. Perform your exercises. 

    • With endurance in mind - low weight and high repetitions. ​

    • Minimal rest between sets and exercises. 

  3. Finish with static stretching. 

    • Lower extremity ​flexibility will be key to reaching and maintaining certain positions

Upper Extremity Endurance

  • Wrist Flexion Curls

  • Grip Strength 

    • DigiFlex

  • Pull Ups - Lat Pull Down

    • Close Grip​

    • Chin Ups

    • Pull Up Holds - Hangboards 

  • Static Plate Holds

Lower Extremity Power

  • Step Up with High Knees

  • Side-lying Leg Raise

  • Jumping Squats

  • Side Lunge

Core Strength

  • Bear Crawls

  • Plank (Plank Supermans)

  • Oblique Crunches

  • Spiderman Mountain Climbers

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