All of us have faced this before, sitting around at home or being stuck in office itching to do something to push our climbing performance further. Now you can scratch that itch with these simple exercises which will take your climbing up a notch over time.
You will need a strong core to help you stick those overhangs and help get your feet stay on for tricky body positions. Sit-ups are simple to do and can be done anywhere, but they sure pack a punch. Keep the movement controlled as quality is better than quantity! We recommend to do about 3 sets of 15 reps per session and increase it as you get stronger.
Another exercise to help your core, planking can be done just about anywhere (the internet has tons of creative planking variations)! Keep your shoulders and elbows at 90 degrees to prevent injury, tighten your core and back muscles to maintain correct posture for the duration of the exercise. We recommend holding the plank for about 30 seconds for 3 sets and increasing the time if it becomes easy.
Climbing is not all on your arms and having strong legs will surely help you through come cruxes. How else are we going to generate power to complete that huge dynamic move that is stopping you from completing your project if we don’t work those legs? Doing some squats will help you tone your legs and give you that extra leg horsepower for your next climb. Similar to the sit up, start with 3 sets of 15 reps. To make things harder you can increase the reps or hang on to a dumbbell.
To get your heart racing, jumping lunges will surely get you started. Begin by standing tall and step into a basic lunge, then explode upwards and land immediately with the other leg forward. Doing this repeatedly might start as a challenge, but over time you will get that explosive power needed to help you stick that dyno in the gym. Start with 3 sets of 10, and work your way up as time goes by.
We all know what push-ups are. This classic movement trains your arms, chest, back, and shoulder muscles which are all essential to a climber. Having push-ups regularly in your training programme will help prevent injuries arising from muscle imbalances caused by overdeveloped pulling muscles (eg. that bicep). We recommend 3 sets of 15 push-ups to get you started, but if you find some difficulty with it, you can put your knees on the floor.
If you still feel fresh after doing everything, head down to Boulder Movement and where we have more creative ways to help you work up a sweat.