|

Climbing requires a unique blend of strength, endurance, flexibility, and mental focus. While nothing beats actual time on the wall, the gym offers a fantastic opportunity to target specific muscles and improve your overall climbing performance. With the right exercises, you can build the power, stability, and grip strength needed to tackle tougher routes.

Here’s a guide to some of the best gym exercises that will take your climbing skills to the next level.

|

Deadlifts: Power Up Your Posterior Chain

Deadlifts are a powerhouse exercise, working your hamstrings, glutes, lower back, and core. These muscles are crucial for explosive moves, maintaining body tension, and pulling your hips into the wall.

|

How To Deadlift:

• Stand with your feet hip-width apart, barbell on the floor.
• Hinge at your hips, keeping your back straight, and grip the bar with both hands.
• Lift the bar by driving through your heels and extending your hips and knees.
• Lower the bar back down with control.
• Start with 3 sets of 5-8 reps, using a weight that challenges you without compromising form.

|

Pull-Ups and Lat Pulldowns: Build a Strong Upper Body

Pull-ups are the ultimate climber’s exercise, directly mimicking the pulling motions used on the wall. If pull-ups are too challenging, lat pulldowns offer a great alternative to build similar strength.

|

How To Do Pull Ups:

• Use a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
• Pull yourself up until your chin is above the bar, then lower yourself back down.
• Aim for 3 sets of as many reps as you can manage.

|

How To Do Lat Pull Downs:

• Sit at the lat pulldown machine and grasp the bar with a wide grip.
• Pull the bar down to your chest, squeezing your shoulder blades together.
• Slowly release the bar back up.
• Do 3 sets of 10-12 reps.

|

Cable Rows: Strengthen Your Back and Core

Cable rows are fantastic for targeting your back muscles, particularly your lats and rhomboids, which are essential for maintaining a strong posture while climbing.

|

How To Do Cable Rows:

• Sit at a cable machine with your feet braced and grip the handle with both hands.
• Pull the handle towards your torso, keeping your back straight and elbows close to your body.
• Squeeze your shoulder blades together at the top, then slowly release.
• Perform 3 sets of 10-12 reps.

|

Leg Press and Bulgarian Split Squats: Power Up Your Legs

Your legs are your powerhouse when climbing, especially on overhangs and during dynamic moves. The leg press and Bulgarian split squats will help you develop the strength needed for powerful pushes and stable foot placements.

|

How To Do Leg Press:

• Sit in the leg press machine, feet shoulder-width apart on the platform.
• Lower the platform towards your chest by bending your knees, then push it back up.
• Do 3 sets of 10-15 reps with a challenging weight.

|

How To Do Bulgarian Split Squats:

• Stand a few feet in front of a bench, with one foot resting on the bench behind you.
• Lower your body into a lunge, keeping your front knee aligned with your toes.
• Push back up to the starting position.
• Aim for 3 sets of 8-10 reps per leg.

|

Farmer’s Walk: Enhance Grip and Core Stability

Grip strength is crucial in climbing, and the farmer’s walk is an excellent way to build it, along with improving core stability.

|

How To Do Farmer’s Walk:

• Grab a heavy dumbbell or kettlebell in each hand.
• Stand tall and walk across the gym, keeping your core engaged and shoulders back.
• Walk for about 30-60 seconds, then rest.
• Repeat for 3-4 rounds.

|

Overhead Press: Strengthen Your Shoulders

The overhead press targets your shoulders, triceps, and upper chest, helping you develop the strength needed for powerful reaches and mantles.

|

How To Do Overhead Press:

• Stand with your feet shoulder-width apart, holding a barbell or dumbbells at shoulder height.
• Press the weight overhead until your arms are fully extended.
• Lower the weight back to the starting position with control.
• Perform 3 sets of 8-10 reps.

|

Core Circuit: Solidify Your Foundation

A strong core is vital for maintaining body tension and balance while climbing. Incorporate a core circuit to target all areas of your midsection.

|

Circuit Example:

• Hanging Leg Raises: Hang from a pull-up bar and lift your legs straight up to a 90-degree angle. Do 10-15 reps.
• Russian Twists: Sit on the floor, lean back slightly, and rotate a weight from side to side. Do 20 twists (10 per side).
• Plank with Shoulder Taps: Hold a plank and alternate tapping your shoulders with the opposite hand. Do 20 taps (10 per side).

|

Finger Strength Training: Specialized Grip Work

If your gym has a climbing-specific area, take advantage of the fingerboards, campus boards, and grip trainers. These tools help you develop the finger strength needed for tough holds.

|

Finger Strength Exercises

• Fingerboard Hangs: Hang with bent or straight arms for 10-20 seconds.
• Campus Board Work: Perform controlled movements up and down the board.
• Grip Trainers: Squeeze and hold for time or perform reps to build forearm strength.