Imagine the rush of conquering a towering rock, defying gravity as you climb higher and higher. Climbing is not just a sport. it’s an exciting adventure that challenges both your body and your mind. Whether you’re an experienced climber or just starting out, incorporating targeted exercises into your gym routine can greatly improve your level of physical climbing. Let’s explore the key exercises to incorporate into your rock climbing training routine that will help you build strength, endurance and technique for climbing. Grab your strap, chalk up your hands and let’s begin an exciting fitness journey!
Training program for climbing
To improve your climbing performance, a well-structured training program is vital to keep you on track. Consistency and progressive training will pave the way for successful climbing training. While everyone’s training schedule will be different, here’s a suggested workout plan to get you started:
- Monday: Strength training
- Tuesday: Climbing
- Wednesday: Cardio and strength training
- Thursday: Rest day
- Friday: Strength training
- Saturday: Climbing
- Sunday: Cardio or active recovery – enjoy a light activity
Rock Climbing Training Exercises
Climbing is a physically demanding sport that engages many muscles throughout your body. Some of these muscles include upper body muscles such as forearms, back and shoulders, as well as core, lower body and grip muscles. Regular climbing workouts will strengthen and tone these muscles, improving climbing performance.
Planking
Place yourself face down on an exercise mat or the floor in a push-up position. Place your forearms on the ground, bent at 90 degrees and in line with your shoulders. Engage your core to maintain proper form and avoid arching your back. Hold this position for as long as you can. Planks are great upper and lower body and body building exercises Core strength.
Pull ups
Build overall upper body strength by performing pull-ups, starting with assisted variations if needed. Although it may seem like a simple exercise, it can challenge your upper body muscles. Stand under the bar and lift it to grab it with an overhand grip (palms facing you). Pull yourself up and bring your chest to the bar. Then lower the back down to the starting position by stretching your arms.
Push ups
Strengthen your chest, shoulders and arms with the classic push-up. Start with your hands on the ground slightly wider than shoulder-width apart and your legs extended straight behind you. Bend your arms to lower yourself to the ground and keep your elbows close. on your sides. Push and stretch your arms to lift your body back up.
Wrist curls
Wrist curls are a simple yet effective exercise to strengthen your forearm muscles. Sit with your feet flat on the ground and hold a dumbbell or barbell with one overhand grip. Rest your forearms on a surface and bend your wrists as you roll the weight up. Tighten your wrist flexors at the top of the movement and keep your forearms steady throughout the exercise, using only your wrists to move the weight. Lower the weight back while maintaining a slow and controlled movement.
Occupations
Squats are a fundamental exercise that targets the core and lower body muscles, including the quads, hamstrings and glutes. Work these muscles by performing bodyweight squats or adding resistance for an added challenge.
Stand with feet shoulder-width apart, toes pointed straight, spine neutral and shoulders relaxed. Push your hips back and bend your knees at the same time as if you were going to sit in a chair. Maintain a balanced distribution of weight on your feet. Push off your legs to rise back up to the starting position.
Lunges
Improve leg strength and balance with these exercises for lower body weight. Or you can add resistance for more of a challenge. Stand tall with your feet hip-width apart and step forward with your right foot, ensuring a comfortable stride length. Keep your upper body upright and engage your core muscles for stability. Bend both knees at the same time to lower your body straight toward the ground until your front knee is at a 90-degree angle in line with your front ankle. Also, make sure your front knee doesn’t bend over your toes. Push through your front heel to lift your body back to the starting position and repeat with the left leg.
Kettlebell swings
You can use kettlebells for building muscle through various exercises, one of which is the kettlebell swing. Stand with your feet slightly wider than shoulder-width apart and your toes pointing slightly outward. Hinge at the hips, pushing your hips back and bending your knees slightly. Drive your hips forward explosively, using the power from your lower body to swing the kettlebell up. Let the momentum swing the kettlebell forward and up to chest height or slightly higher. Allow the kettlebell to drop back as you hinge at the hips and push your hips back. Control the downward swing using your hips and core muscles and keep your arms relaxed to drive the kettlebell back between your legs.
Hanging leg raises
Hanging leg raises are effective for targeting your abdominal muscles, especially your lower abs. Find a stable pull-up bar or any sturdy structure. Grip the bar or structure with your palms facing away from you and keep your arms straight and shoulders relaxed. Keep your feet together and start by bending your hips to lift your legs up.
Use your lower abs to initiate the movement and avoid excessive swing or momentum. Continue lifting until your thighs are parallel to the ground and slowly lower your back while maintaining control.
Reach new heights with Chuze Fitness
By incorporating these climbing exercises into your gym routine, you’ll gain the strength and endurance needed to conquer any climbing surface.
If you need a place to start your rock climbing workout routine, we’ve got you covered Chuze Fitness. With locations across the country, find a location near you it has never been so easy. Plus, with personal training and fitness classes, you can find a supportive community to encourage your climbing habits and journey.
Sources:
Healthline. What muscles do planks work? https://www.healthline.com/health/fitness/what-muscles-do-planks-work
Review by:
Ani is the VP of Fitness at Chuze Fitness and oversees the group fitness and group training departments. He has had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives with her husband and son in San Diego, California and loves hot yoga, snowboarding and all things wellness.
