How to Build Strength in Rock Climbers – Part 2

Following last week’s article, we discussed how do you train strength? You need to train with compound movements (multi-joint: that work several muscles or muscle groups at one time) through a full range-of-motion. You need to work at very high loads. also, you need to train strength alongside developing the skills for rock climbing. Any […]

How to Build Strength in Rock Climbers – Part 1

Most people have known me as Strength and Conditioning Coach primarily for Team Sports (Rugby Union and American Football), however, my passion has always been Rock Climbing since as long as I remember. So at present I have switched my focus to build strength in Climbers. Even with Rock climbing in the Olympics it is […]

Exercises that will make you a better Rock Climber – Bulgarian Split Squat

Purpose: Another exercise that came from the East and is now embedded in our society, highly underrated including in Climbing. Almost every sport in the world requires that you drive off one leg at a time, so if you haven’t got some one-legged work in your training plan, then you’re missing something. The Bulgarian split […]

Exercises that will make you a better Rock Climber – How to Do a Shoulder Press

  Shoulder press is a base building exercise for climbing as it involves a lot of pulling, our biceps and lats (latissimus dorsi) tend to overpower antagonist or pushing muscles, such as the extensor muscles in the forearms, triceps, and pectorals. Developing the antagonistic muscles helps correct imbalances and develops all-around strength. Purpose: To Strengthen […]

Exercises that will make you a better Rock Climber – How to Do a Squat Thrust

  Many climbers concentrate on the upper body or trunk but forget how to use the legs, this exercise will strengthen the lower limbs. Purpose Squat Thrust is a form of callisthenic exercise that combines both squat and plank, two of the most effective body-weight workouts, this exercise will work on your truck, legs and […]

Exercises That Will Make You a Better Rock Climber – Week 6 Heel Raises

Bonus Week Heel/CalfRaises, discussion on lower body. Purpose: Ankles and calf muscles Targets: Extra reach and footwork It’s an often-overlooked part of a rock climber’s body but your lower leg strength can make a big difference to your climbing. Footwork accounts for half your points of contact on a climbing wall, forming a solid frame […]

Exercises That Will Make You a Better Rock Climber – Week 5 Press Ups

We are on to week 5 and will discuss the humble press up, I have never across someone who has never attempted to do them.  from a young age we attempt to do the press up and usually perfectly, somewhere along the way when growing up we forget how to do it. Here I write […]

Exercises That Will Make You a Better Rock Climber – Week 4 Bar Hangs

This week we are on to the Bar Hangs, easiest exercises of them all in my opinion. Purpose: Grip and core strength Targets: Hanging on to holds It goes without saying that having good grip strength is vital for climbing. Being able to hang onto even the tiniest of climbing holds makes all routes easier […]

Exercises That Will Make You a Better Rock Climber – Week 3 Mountain Climber

Hello everyone, In week 3 we are talking the Mountain Climber Purpose: Develops the ability to quickly move the legs to power out of the front leaning rest position Targets: great combination of leg and core exercise which also helps build flexibility for those tight and awkward positions you can find yourself in on the […]

Exercises That Will Make You a Better Rock Climber – Week 2 The Plank

Following last weeks initial Blog on exercises that will make you a better climber we now follow on to the Plank a good exercise for Core Strength and balance on a wall or Rock formation The Plank Purpose: Core strength Targets: Balance, positioning and movement on the wall Your arms are important while rock climbing […]