How to train to climb

Do you want to start in the world of climbing ? This sport in the open air is gaining more and more followers because it is a physical and mental training where self-improvement is the most visible goal. Learning to climb means learning to control your mind and your fears being able to climb the walls of a mountain to enjoy, when you get to the top, of stunning landscapes. If you like this sport, we tell you how to train to scale indicating what you should take into account to prepare your body before you start to put it to the test.

Steps to follow:

one

If we want to start in the world of climbing, we must bear in mind that, unlike other types of sports training, when we want to learn to climb, we must strengthen some basic aspects of our body. So, what you have to work with more emphasis if you want to start climbing is:

  • The force : The muscles of a climber have to be prepared to be able to make explosive force in some moments in which your arms do not reach the next point to advance and you have to use the whole body to be able to approach him. Therefore, to train to climb it is important to include in the routine exercises to increase muscle strength .
  • The balance : One of the pillars on which this sport of risk is based is the force that the body has to stand, standing and firm on the rock. For this you have to work the balance of the body that will ensure that the posture on the wall is the ideal to avoid any injury and be comfortable during sports.
  • Flexibility : We have already commented that while you can find scales that the next piece that you can grab is quite far from your reach, so, in addition to strength, flexibility also plays an important role as it will allow you to stretch your body until you reach the next step.

two

We begin to think about the best strength exercises to incorporate in your training to climb. Here we will have to work on parts such as arms, shoulders, hands and back, essentially. So take note of the best exercises to improve your muscular strength:

Exercises for the biceps : to work the biceps, the best thing is to do with some dumbbells or dumbbells and train this muscle. To do this, you will have to stand with a weight in each hand and have your arms stretched; then you will have to raise the weights at shoulder height taking into account that the elbow should not be separated from the body. Do two sets of 15 repetitions each. In we offer you more exercises for the biceps.

3

Exercises for the shoulders : again we will use the dumbbells to carry out this exercise. We will have to stand with the weights in each hand and crossing the arms between them, then, we will have to raise the arms until they touch on your head and then slowly lower your arms to get the initial position and continue with the repetitions. The ideal is to start with 2 sessions of 15 repetitions each.

4

Exercises for the back : in order to strengthen the muscles of the back we will have to stand up, bending our legs and our backs inclined forward. We have to have a dumbbell in each hand with arms outstretched; The exercise consists in flexing the arms until reaching the weights in the chest area and returning to the initial position. Make 2 sets of 15 repetitions each. In we propose other exercises to strengthen the back with dumbbells.

5

Exercises for the hands : the muscles of the hands and fingers must also be worked on if you want to start climbing. For this reason, one of the most recommended exercises is to get a weight and catch it with the tips of your fingers. The work will be done when you must flex the arm and raise it to the shoulder just holding the weight with the tips of your fingers. Repeat this exercise 15 times and do two series.

If not, there are also special devices for the training of a climber that are placed in the palm of the hand and must be pressed doing 15 repetitions; in the attached image we show you.

6

Balance is another factor we must train if we want to start climbing. Therefore, it is important that you also add one or two exercises that are designed to improve the balance of your body like the ones we tell you next:

  • You have to get on your knees on a mat and put your palms on the ground. Lift one of your feet and one of the hands making the only contact with the ground are your two knees and one hand. Try to maintain this position for 10 seconds and do 4 repetitions.
  • Another exercise is to stand with your legs together, then you will have to lean forward and raise your heels. Try to keep your balance to the maximum for 10 seconds and do 4 repetitions.

If you are interested in learning more, in this article we give you other exercises to improve your body balance.

7

We have already commented that, in addition to strength, to train your body for climbing should be taken into account the flexibility of the body, so it is important that in your training routine you also add some exercises to enhance the flexibility that are based, mainly, in stretching exercises. For example, to have a more flexible back, it is recommended to do exercises like these:

  • We will have to be completely standing with our legs a little apart. We tie our hands and raise our arms to the maximum we can, we will see how the back muscles stretch little by little; We count up to 10 to get the most elasticity.
  • Another exercise is well known to everyone and consists of standing up, with your legs together, and lowering your body until you try to touch the ground with your hands. We count up to 10 maintaining the posture and noticing how our muscles stretch well.

In general, to gain elasticity, stretching exercises are required before and after each workout. In this article we give you more exercises to gain elasticity and that you can incorporate into your routine.