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Core strength is crucial for climbers as it helps with balance, body tension, and control on the wall. A strong core allows you to keep your hips close to the wall, improve foot placement, and execute powerful moves efficiently. Below are some of the best climbing drills and exercises to build core strength, both on and off the wall.
On-the-Wall Core Drills
These drills mimic real climbing movements and engage your core in ways that translate directly to better performance on the wall.
1. L-Hang on a Bar or Hangboard
The L-hang is a simple but effective exercise to build core strength. It targets your abs, hip flexors, and upper body while mimicking the tension needed to stay in control on overhangs or tough holds.
- How to Perform:
- Hang from a pull-up bar or hangboard with your legs fully extended.
- Lift your legs up so your body forms an “L” shape, with your torso vertical and legs horizontal.
- Hold this position for as long as possible.
2. Bicycle Crunches on the Wall
This drill combines hanging on a climb with a bicycle crunch motion, engaging your core while you hold onto the wall.
- How to Perform:
- Find a slightly overhanging wall and grip onto two holds with your feet off the ground.
- While hanging, alternate pulling your knees up toward your chest in a cycling motion, similar to bicycle crunches.
- Focus on smooth, controlled movements while maintaining tension in your core and arms.
3. Toe-Touches on the Wall
Toe-touches are great for developing body tension and improving coordination between your upper and lower body.
- How to Perform:
- While hanging on a slightly overhanging wall, touch one foot to a hold as if you were climbing, then switch to the other foot.
- Alternate tapping your feet in a controlled motion without swinging or losing form.
4. Front-Lever Progressions
Front levers are advanced exercises that target your entire core and back muscles. Even working through the progression stages will build significant core strength.
- How to Perform:
- Start by hanging from a bar or hangboard.
- Pull your body into a horizontal position with your arms straight and your body aligned, holding as long as possible.
5. Plank-to-Wall Drill
This drill teaches you how to keep your core tight and aligned while transitioning from plank to wall climbs.
- How to Perform:
- Start in a plank position on the floor with your feet against a vertical wall.
- Slowly “walk” your feet up the wall while maintaining a strong plank position, engaging your core to keep your body from sagging.
- Climb as high as you can and then return to the starting position.
Off-the-Wall Core Strength Drills
Training your core off the wall can improve your climbing performance by developing strength and stability that directly translates to climbing movements.
1. Hollow Body Hold
The hollow body position is one of the most important core exercises for climbers because it teaches body tension, which is crucial for maintaining control on the wall.
- How to Perform:
- Lie flat on your back with your arms extended overhead and your legs straight.
- Lift your shoulders and feet slightly off the ground, keeping your lower back pressed into the floor.
- Hold this position while engaging your core, trying not to let your back arch.
2. Planks and Side Planks
Planks are foundational for core strength, targeting not just your abs but also your shoulders, back, and hips.
- How to Perform (Plank):
- Hold a plank position on your forearms and toes, keeping your body in a straight line from head to heels.
- Engage your core to prevent your hips from sagging.
- How to Perform (Side Plank):
- Lie on your side and support your body on one forearm with your feet stacked. Hold your body in a straight line from head to feet.
3. Leg Raises and Windshield Wipers
These exercises build lower abdominal strength, which is crucial for lifting your legs effectively on the wall.
- How to Perform (Leg Raises):
- Lie on your back with your legs extended.
- Keeping your legs straight, lift them toward the ceiling and then slowly lower them back down without letting them touch the floor.
- How to Perform (Windshield Wipers):
- Hang from a bar or lie on your back.
- With your legs straight, move them from side to side in a controlled motion, like windshield wipers.
4. Mountain Climbers
Mountain climbers are a dynamic movement that engages your core and improves your endurance.
- How to Perform:
- Start in a plank position with your hands under your shoulders.
- Drive one knee toward your chest and then quickly switch legs, as if running in place.
- Keep your core engaged to prevent your hips from sagging or lifting too high.
5. Russian Twists
Russian twists are excellent for building rotational core strength, which helps with twisting and body positioning on the wall.
- How to Perform:
- Sit on the floor with your knees bent and your feet off the ground.
- Lean back slightly while keeping your back straight.
- Hold a weight or a climbing hold, and twist your torso from side to side, touching the weight to the floor on each side.
6. Hanging Knee Tucks
Knee tucks help improve your ability to keep your body compact and controlled on the wall, which is essential for tricky moves like mantles or sit-starts.
- How to Perform:
- Hang from a bar or hangboard with your arms straight.
- Slowly bring your knees toward your chest, focusing on engaging your core.
- Lower your legs back down without swinging.
Conclusion
Building core strength is essential for every climber, and incorporating both on- and off-the-wall exercises will help you develop the control, body tension, and stability needed to progress in climbing. By regularly practicing these core drills, you’ll notice improvements in your technique, endurance, and ability to handle tougher routes. Remember to balance your core workouts with proper rest and recovery to avoid overtraining and injuries.