So, you’ve caught the rock climbing bug, huh?
It doesn't matter if it’s scaling cliffs like Spider-Man or just looking cool at the indoor gym, one thing’s for sure, climbing isn’t for the weak.
Your arms, legs, and grip need to be as strong as your determination.
With a few killer exercises for rock climbing, you’ll be crushing climbs and leaving everyone else wondering, “How do they make it look so easy?”
Best Exercises For Rock Climbing
Let’s take a look at the best exercises and workouts to improve rock climbing:
1. Push-Ups
Push-ups strengthen your chest, shoulders, and triceps, which are essential for pulling yourself up on the wall and maintaining body control.
This rock climbing exercise also builds upper-body endurance, helping you climb longer without getting tired.
Step-by-Step:
Get into a push-up position, arms straight, hands shoulder-width apart, and back straight.
Lower your body by bending your elbows until your chest touches the ground.
Push back up to the starting position.
Tip: Perform as many reps as possible in 1–3 sets.
2. Pull-Ups
Pull-ups are one of the best ways to build grip strength, back muscles, and forearm power.
These are crucial for holding onto holds and pulling yourself upward while climbing. Beginners can start with dead hangs to slowly build strength.
Step-by-Step:
Grab a horizontal bar with an overhand grip, hands shoulder-width apart.
Pull yourself up until your chin is above the bar.
Slowly lower yourself back down to complete one rep.
Pro Tip: Start with dead hangs if pull-ups feel too challenging.
3. Planks
Planks are among the best workouts for rock climbing that focuses on your core, which is the key to staying stable and balanced on the wall.
A strong core allows you to maintain control of your body during tricky moves and helps you conserve energy while climbing.
Step-by-Step:
Begin in a push-up position, then rest your weight on your forearms.
Keep your back straight and hold the position as long as possible.
Challenge: Lift one arm and the opposite leg off the ground to make it harder.
4. Wrist Curls
Wrist curls target your forearms and grip, which are constantly used in climbing to hold onto small edges and awkward handholds.
Strong forearms reduce fatigue, allowing you to climb longer and better handle challenging routes.
Step-by-Step:
Sit on a bench, forearms resting on your thighs, palms facing upward.
Curl a barbell or dumbbell upward using only your wrists.
Slowly lower it back to the starting position.
Tip: Allow the barbell to roll into your fingers for an extra stretch.
5. Bodyweight Squats
Squats strengthen your legs, especially the thighs and glutes, which are critical for pushing yourself up the wall.
Strong legs allow climbers to rely less on their arms and more on their lower body for upward movement.
Step-by-Step:
Stand with feet shoulder-width apart.
Lower your body by bending your knees and hips until thighs are parallel to the floor.
Push back up to the starting position.
Tip: Add weight to make it more challenging.
6. Lunges
Lunges improve leg strength and flexibility, which are necessary for making wide reaches and stepping securely on footholds.
These are among the top rock-climbing exercises and workouts that also teach balance, helping you stay steady on the wall, even in tricky positions.
Step-by-Step:
Start in a standing position.
Step forward with one leg, bending your back knee until it's parallel to the ground.
Push back to the starting position and switch legs.
Tip: Hold dumbbells for an added challenge.
What Muscles Should A Rock Climber Train?
When climbing, your whole body gets involved, including the upper body, lower body, and core. The key muscles you use are your biceps, wrist flexors, and big back muscles like the trapezius, rhomboids, and lats.
Don’t forget your antagonist muscles, like your chest, triceps, shoulders, and wrist extensors. Strengthening these muscles improves balance, stability, and movement while reducing injury risk.
Many climbers focus on biceps and neglect triceps, leading to imbalances. Adding triceps exercises to your routine can boost your climbing performance and prevent issues.
Over To You
Rock climbing is all about beating gravity, and with these exercises for rock climbing, you’ll get stronger, more balanced, and ready to take on any wall.
So, are you ready to climb higher and feel stronger?
