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rock climbing

Power

Image from: http://nicolastrother.com 

Image from: http://nicolastrother.com 

Power in rock climbing is not just strength, it's having a good core, balance and coordination all together. Power is the ability to move explosively and efficiently through hard moves. Without power, you will lack endurance and be more susceptible to injury. 

Get more power in your rock climbing routine with these workouts:

1. Top 5 Pulling Exercises for Climbers

2. Strength Training for Rock Climbing

3. 10 Exercises for a Complete Core

 

 

Core Strength

Image from rockandice.com

Image from rockandice.com

A strong core is the backbone of rock climbing. It not only helps to sustain you on the climb but also helps your body and muscles work together. Your core is the center of balance and your stabilizing force. A strong core keeps you anchored to the wall. 

Let's get this straight - "core" does not mean abs. The core consists of all the muscles between the top of your thighs and your shoulders. These muscles are used for a variety of jobs, from breathing to helping you sit upright, to linking the muscles of the arms and legs in the "kinetic chain." This connection is what we're concerned with training. The core is critical to climbing not so much in initiating movement, but in preventing it. (from climbstrong.com)

These links below offer some helpful tips for growing a stronger core. 

1. 5 Exercises for Developing a Stronger Core

2. Core Training for Climbers

3. Drills to Build a Strong Core

Balance

Image from: http://www.climbfit.com.au/climbing_gym

Image from: http://www.climbfit.com.au/climbing_gym

 

Balance is key when rock climbing. You need your whole body in sync working together to ensure that you don't fall.  This is another skill that we teach in our rock climbing Adventure Ready series. 

"Rock climbing requires a lot of complex movements. You need to keep in balance and constantly find equilibrium from your torso and maintain proper body tension. You need to effectively use your hands and arms to pull, push, and keep that essential balance and not get so pumped that your arms give out and you fall off. You need to have proper footwork to push and propel your body up a rock face as well as use feet and legs to help stay in balance." (Taken from - thoughtco.com)

We've linked to a few articles below that offer great advice and tips on how to improve your balance specifically for rock climbing. 

1. 3 Climbing Drills for Balance

2. Climbing Exercise for Balance

3. Six Performance Tips for Rock Climbing

 

 

Shoulder Stability

Image from: steadyhealth.com

Image from: steadyhealth.com

Shoulder Stability is key when it comes to rock climbing. While rock climbing includes much more than upper body strength, having a solid upper body is important and shoulder stability can help prevent serious injuries. 

Here are a few videos that demonstrate a few different ways to improve shoulder stability:

1. http://www.msn.com/en-ie/video/headlines/improving-shoulder-stability-for-climbing-climbing-daily/vi-AArONvk?pfr=1 

2. https://www.trainingbeta.com/kraft-factory-training-shoulder-stability/

Grip Strength

Image from Outsideonline.com

Image from Outsideonline.com

We are in the midst of our Adventure Ready series on rock climbing and each week we incorporate a rock climbing skill into our workouts. 

Grip Strength is our first skill. Why is grip strength important? It's our first skill to teach because it's one of the most obvious when you think of rock climbing. If you can't hold onto what you're climbing, you won't get very far. Finger strength is one of the most important skills needed in order to be a good rock climber. 

Grip strength is much more than just your fingers and hands though. It also includes your arm muscles. You need the whole unit to work together for optimal mobility and to reduce the risk of injuries when rock climbing. 

Here are some great resources for increasing your grip strength:

1. Finger & Back Arm Strength Exercises

2. Finger Strength Training