Rock climbing is an extreme outdoor sport highly enjoyed by adrenaline junkies and masochists. It is both physically and mentally challenging activity, which requires strength, flexibility, and agility. In addition to this, it is an efficient way to test climber’s balance, endurance, and problem-solving skill. Since it involves the use of every muscle in your body to climb a mountain, therefore, climbers use strength training to build their muscles. Given below are some workouts to prepare your body for ascending a rock.
Strength Training: Fingers
If you don’t have extensive experience in this sport, your fingers are probably the weakest of all. Moreover, these exercises will yield a significant improvement in your climbing.
These are similar to regular push-ups, except your whole-body weighs on fingertips rather than hands or forearms. This can be daunting at first, but eventually, your body will ease into the process.
Unlike the regular pull-ups, you pull your whole body up only using your fingers. You can try reducing the number of digits to push your body limits.
In this exercise, you grip a metal rod and moreover hang your body using only your fingers.
Strength Training: Arms
Next up, you should target muscles in your arms or forearm. Especially if you are a beginner, they may be severely under-developed. Weaker muscles are the reason you feel tired and have muscle soreness.
Hold onto a rod like a chin up and keep your arms straight i.e., at 90 degrees. Then switch up the grip on one hand while keeping the other one still. Repeat the same for the other arm. This is guaranteed to build up and strengthen the muscles in your arms.
Pull-Ups with Towels
This is a slight variation of a regular pull-up. Instead of holding onto a rod, throw a towel over it and then pull your body up. This extra step will put added pressure on muscles in wrists and likewise forearms.
Core Exercises for Climbers
While rock climbing, core muscles play a significant role when transferring the torque from upper to lower body. Moreover, these muscles provide body tension when you are trying to grip on a farther rock. A strong core is crucial to progressing or therefore moving efficiently as a climber.
As the name suggests, you have to move your body into L shape. Start by holding your legs up in front of your body. Then gradually lift your whole body using only the support from your hands.
Planks and Flags
Start by getting in the push-up position; bend your elbows 90 degrees and then support your body on forearms. During a plank, you hold your breath for some time and tighten your core as well. In flags, you lock your arms in a fixed position and then levitate in the air.
To perform a dip, start by holding onto a dip bar while keeping your arms straight down and shoulders over hands. Afterward, lower your body until the arms are bent at 90 degrees. After that move to your initial position as you push your back up.