Rock Climbing Exercises
There is a difference between being in shape and ready to climb the cliffs.Not only will this lower the risk of injury, this will also make your next climb easier. Implementing these exercises can be the difference between climbing a 5.9 and 5.12. Sure we all wish we could get access to a rock gym but if you can do these right in your own home to maximize your next climb.
1. Fingertip Push-Ups
The more resistance your fingers are used to holding, the more they will be able to hold you during your climb to grab snag onto those little grips. Doing push-ups on your finger tips helps to build up strength in your fingers. The Navy SEAL Physical Fitness Guide recommends fingertip push-ups to increase your forearm and grip strength.
As climbers often have to hold positions til you can work into the next move. Planks are a isometric resistance exercise that trigger almost all your ab muscles. Holding this position while squeezing all your muscles tight you will start to feel your muscles waver and shake. Hold this as long as possible until collapsing, then rest 15 seconds, then hold it again. Do this for 5 sets. You can even do this while watching TV or reading a book.
3. Buckets of Rice
Grip strength can help to give you an edge going into that next hold. First fill a bucket with rice. Then stab your fingers into the rice, clench your hand into a fist and maintain a squeeze, then let go and repeat the process, you will strengthen your forearms. Strengthening your forearm extensors can help prevent tendonitis, forearm tightness, and wrist injuries. It really will help to improve your overall stamina for the holds.
4. Oblique Twist
The more core you can do the better, including moves such as oblique twists which can help to maintain stability as you spread yourself out against the rock. Leg lifts also help to build a strong core. A stable structure means that it is firmly fixed and not likely to give way. So, our stability muscles, also called postural muscles, help prevent our joints and tendons from giving way under load. These muscles, including our “core” muscles gently compress and centre our joints statically and dynamically, while we are moving.
Incorporating all these exercises into a routine can provide an easy at home circuit for for your next time up.