What's a good exercise program for rock climbers?

Question

I've just started rock climbing and want to shed extra weight; build forearm, back and shoulder strength; and increase muscle endurance (especially forearms).

Answer 1

When trying to think of exercises that you need to do, also think about what you really use when you climb.

When you are climbing, you use you hands and fingers, shoulders, pecks, stomach and arms, and your legs, butt and toes. Sometimes, you stay in one position for what feels like a long time. So you need endurance. You get twisted, so really you are talking needing to strengthen you whole body.

I recommend Astanga Yoga, also known as Power Yoga. Look up Brian Kest. He has a "Power Yoga 3 Programs in 1 DVD". -I got mine off of Amazon.com - It is really hard, and you have to hold some of these poses for what feels like eternity. -Did I say it was hard? oh, it is.- Just like climbing. He has his class (the DVD is him teaching you and his class) My fiance, started doing this with me, and finds it really difficult, and he was doing Judo, he is a second degree black belt college competitor.

Other wise, wide and narrow hand placement push ups. Pull-ups, hand placement forward and backward. Crunches, and the V. (sit with feet straight in front of you lift feet to at least a 45 degree, then lift hands towards toes do not round the back - this is in the Yoga DVD, it strengthens the soaz - ) then squats. Do 3 sets of 20, and then hold as long as you can. For your hands .... climb a rope or pole, or use tennis balls.

Answer 2

You should not just concentrate on your upper body -- "muscle-ing" your way up climbs is exhausting and counterproductive. You should be climbing from the center of your body, balancing out through your legs as well as your arms.
The world's best rock climbers, male and female, tend to be flexible, light and strong and know how to use their legs and balance, not just arm strength. All round strength training for arms, back and legs (free weights and fixed machines) should be combined with stretching (like yoga and Pilates) and core strength exercises (back and abs).

One of the top rock climbers I ever knew (a guy) actually took ballet lessons and said they really helped his climbing technique, more so than weight training.

Answer 3

I agree with the yoga, forearm exercises, etc., but practicing good climbing technique will also help you to economize your movement and reduce unnecessary stress on your muscles and joints. Classes and literature are out there on the subject, but it's good to just observe and talk with other climbers and see what works for them and try that out for yourself.

Also, Nicros' website has a pretty good online resource for training if you want some ideas:
http://www.nicros.com/training.cfm

Hangboards are also fun. :-)

Answer 4

Hangboard and lots of climbing practice are #1.

I also like 1 legged squats: hold the right leg horizontal with the right hand, left hand is for balance, and keep the heel flat. Try to explode upwards. Really helps me on hard sport climbs, and balancy moves in general. That way if you can put your foot on a hold, you can rock your weight onto that foot and stand up with minimal hand holds.

Answer 5

I have the forearm trainers in the car. So I can keep strong all the time. The first muscles to flame out on a climb are the forearms. Unless you are very out of shape the legs do well but calves can burn if you stay in one spot for too long. I strongly agree with the first poster dont bulk up its totally unnecessary. Stamina and cardio are the keys.

Answer 6

Pullups are a must...
Dips.....
Foreup grips..

From My experience, the heavier you are even with muscle weight, its hard for you to climb...
The best climbers I'm seen were like 110lb men....

Answer 7

If you want to know what is the best plan for benchthen the clear answer is Critical Bench from here https://tr.im/UzE0j
Critical Bench is not merely about presenting routines that you need to do. Somewhat, in addition, it spends time in educating consumers about the crucial factors or foundations making it effective.
Critical Bench is emphasis on get yourself ready for your routine. It's vital to have unique targets, as opposed to going for a vague target. Set your timeline as well as the fat goal to include on the routine. With this distressed out in the book, every one can obtain benefits from the benchpress program as expected.

Answer 8

Everyone wants to increase their bench press, but gym regulars and bodybuilders eventually strike a level and battle to raise these bench push numbers. Pay that magazine report on "how to boost your bench push by 20lbs. in a week," and search here https://tr.im/DSk6P .
Critical Bench is the perfect guide for bench and is divided into six sections.
The initial information is working out that you need in creating your muscles while going through the book.
Critical Bench emphasizes the significance of schedule versions and described in layman exercise terms, ensuring every bodybuilder studying the manual can realize it.