What are the Best Exercises for Rock Climbing Training?

Diane Goettel
Diane Goettel
Diane Goettel
Diane Goettel
Weight training and resistance training are two good ways to increase strength for rock climbing.
Weight training and resistance training are two good ways to increase strength for rock climbing.

The best exercises for rock climbing training are exercises that help to increase strength, endurance, and flexibility while also targeting muscle groups that are key to the sport. It is very important for rock climbers to have enough strength to propel their bodies up the face of a mountain, hill, or cliff. They also must have the endurance to complete the climb safely and successfully. As rock climbing involves extending the arms and legs in order to find notches for the fingers and the toes, it is also important for rock climbing training to involve a great deal of flexibility training. Finally, it is important to train certain muscle groups in the body such as the muscles in the hands, which must be quite strong so that the climber can firmly grip notches and holes in the rock face while he is climbing.

Rock climbing engages a large number of muscle groups.
Rock climbing engages a large number of muscle groups.

Weight training and resistance training are two very good ways to increase strength. Rock climbing is a sport that engages a large number of the muscle groups in the body. As a part of rock climbing training, it makes sense to exercise as many muscle groups as possible. The upper body is certainly an important part of rock climbing, so exercises such as chest presses, push ups, overhead presses, and front raises are all good exercises to perform. But also be sure to include exercises for the abdominal muscles and legs, such as crunches, lunges, squats, and calf raises as part of a rock climbing training routine.

Crunches are good exercises for rock climbing training.
Crunches are good exercises for rock climbing training.

There are a number of ways that a rock climber can boost endurance and increase flexibility as part of a rock climbing training routine. Using methods such as interval training and repetition training, a climber can use exercises such as running to increase endurance. It is important to stretch before and after exercises in order to warm up the muscles and cool down, respectively. Not only is this a good practice in terms of keeping the body in good shape, but it can also help to increase flexibility. Practices such as yoga and pilates can also help to improve flexibility.

Stretching exercises -- including yoga -- can complement rock climbing training.
Stretching exercises -- including yoga -- can complement rock climbing training.

Chin ups and dead lifts are good exercises for improving grip strength. There are also specialized pieces of hand-held exercise equipment that are intended to be used to improve grip strength. These pieces of equipment can be found in many stores that carry fitness equipment.

Diane Goettel
Diane Goettel

In addition to her work as a freelance writer for TheHealthBoard, Diane is the executive editor of Black Lawrence Press, an independent publishing company based in upstate New York. She has also edited several anthologies, the e-newsletter Sapling, and The Adirondack Review. Diane has a B.A. from Sarah Lawrence College and an M.A. from Brooklyn College.

Diane Goettel
Diane Goettel

In addition to her work as a freelance writer for TheHealthBoard, Diane is the executive editor of Black Lawrence Press, an independent publishing company based in upstate New York. She has also edited several anthologies, the e-newsletter Sapling, and The Adirondack Review. Diane has a B.A. from Sarah Lawrence College and an M.A. from Brooklyn College.

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Discussion Comments

Rundocuri

I agree Talentryto. I'd like to add too that it is important to have the proper rock climbing gear when you climb. The right shoes, clothing, and equipment will keep you safe and allow you to make the most out our your rock climbing trips.

Talentryto

Rock climbing is a great hobby that allows you to get back to nature and stay in shape. However, to do this strenuous activity, you must be in good physical shape to begin with. Any rock climbing guide will tell you that you should maintain your usual exercise and strength training program in order to be in top shape for this activity.

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    • Weight training and resistance training are two good ways to increase strength for rock climbing.
      Weight training and resistance training are two good ways to increase strength for rock climbing.
    • Rock climbing engages a large number of muscle groups.
      Rock climbing engages a large number of muscle groups.
    • Crunches are good exercises for rock climbing training.
      Crunches are good exercises for rock climbing training.
    • Stretching exercises -- including yoga -- can complement rock climbing training.
      Stretching exercises -- including yoga -- can complement rock climbing training.
    • Push ups are a good way to train for rock climbing.
      Push ups are a good way to train for rock climbing.
    • There are a number of ways that a rock climber can boost strength, including weightlifting.
      There are a number of ways that a rock climber can boost strength, including weightlifting.