Climbing in itself is already a rigorous sport, why do you even have to train more outside of your climbing hours? Well it’s because you can get that extra boost of strength from doing various physical activities. We have constantly explained that flexibility is integral for climbing, but now your core strength takes center stage.

 

Why core?

The core, being the center of your body, needs to be fully engaged when climbing to make sure you are using energy the most efficiently. When you just use your arms when pulling up you don’t engage the back muscles, which is actually the key thing to a successful rep. During a high step move, when you just use your legs without tightening your core, you’re missing out on that significant amount of extra power. A strong core would also entail a better campus boarding performance (which you can read more on here). Facing extreme overhangs will be easier (but still harder than a non-slanted wall) since your body weight is tightened at the center, fighting gravity off with that well-trained core.

 

How often should you train your core?

During endurance days, core workouts are great to do right after. When you climb laps, you’re exhausting your limbs more so it’s best to also work out your abdominal muscles to balance it out. 2-3x a week is ideal, but it really depends on your level. Beginner climbers might opt to familiarize themselves first with climbing walls, while the advanced and intermediate individuals would want to get stronger to be able to solve harder boulder problems and higher-graded routes.

 

Train with a partner

Climbing is a very social sport, with close-knit communities encouraging people on to be better and stronger. When you’re feeling lazier than usual, you can ask your go-to belay partner also be your workout buddy—which is actually a lot more fun! Surviving that 2-minute plank will be less dreadful since you’re next another person. Your partner can make sure that you practice with correct form, something we normally neglect especially when a mirror is not around. When stretching, a partner could come in handy because someone is present to not only push you mentally, but also physically—some stretches can be taken even further when you have someone pushing your back to go lower or farther.

 

Core workout

  1. Hollow hold

  1. Make sure your shoulders are above the ground and rounded.

  2. Your lower back should be flat on the floor, and don’t forget to engage that core!

  3. Activate your body by putting your feet up.

 

  1. Spider crunches

  1. Your shoulders should be aligned with your wrists.

  2. When you do the move, make sure to hit your knee with your elbow.

 

  1. Scissor kicks

  1. Activate your body by putting your feet up.

  2. Your lower back should be flat on the floor, and don’t forget to engage that core!

 

  1. Russian twist

  1. Your upper back and shoulder should be squared and aligned so that your chest is open.

  2. Feel the move working your core, and while you twist the abs should be engaged.

  3. Activate your body by putting your feet up.

 

  1. Side plank

  1. Your shoulder and forearm should be aligned.

  2. Core should be above from the floor and engaged.

  3. Place your feet on top of each other.

 

  1. Normal plank

  1. Your shoulders should be aligned with your wrists.

  2. Keep your core engaged—lower your butt and squeeze it in to keep your spine straight, and don’t let your lower back curve.