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Exercises to Build Strength for Rock Climbing

Kanika Khara
Are you planning to go rock climbing next month? If so, it is essential for you to read this story, as it provides you some simple, yet effective climbing exercises to improve your endurance while climbing.
Rock climbing can be a great activity for anyone looking for exciting sport. It is a strenuous sport that requires more strength and aerobic capacity. It is a challenging activity that exercises your entire body and requires high flexibility in the hips, shoulders, and core muscles in order to manage wide stems, twisting overhangs, and high mantels.
Hence, whether you are a beginner or intermediate rock climber, it is important to do some fitness training before rock climbing, else you may end up having, injuries, muscle spasms or pulls, etc.
Rock climbing fitness training usually involves some strength training exercises that will enhance your flexibility and endurance, strengthen your muscles, and shape you physically and mentally. However, if you are thinking that, for conditioning or strengthening the body, you will have to hit a gym, then you are certainly wrong, as here are some basic exercises that can be performed easily at home.

Training Exercises

In order to enjoy rock climbing, here are some great exercises that can give your body a good boost for your climbing endeavor and keep you from unexpected injuries.

Pull Ups

The first and most essential exercise, of which most of us are well aware of are pull ups. Pull up is an upper body strengthening exercise, wherein, you have to pull your body up holding an overhead fixed bar until the chin clears the bar and then, return by lowering the body until your arms and shoulders are fully extended.
Pull ups or chin ups are an effective workout for your climbing training routine that will help to increase your upper body strength. Hence, it is advisable to practice at least 20 - 30 pull ups in a slow and controlled manner, 3 - 5 days a week.

Abdominal Crunches

Abdominal crunches, is another form of exercise, wherein, you have to lie down on the ground on your back, with your lower legs and feet in the air. Bend your knees at a 90 degree angle, keeping your hands behind your head. Take a deep breath and try to raise your upper body towards your knees.
Exhale when you reach the up position, hold for about 2 seconds and then slowly lower yourself back to the floor. Relax and repeat the entire procedure in 3 - 4 sets.

Leg Lifts

For this exercise, hold on to a pull up bar or hangboard with your hands shoulder width apart. Pointing your toes forward and keeping your legs straight, try to lift them to your head's height and slowly lower them back to the initial position. Relax and repeat the entire procedure in 3 - 5 sets. If you find it difficult to do the exercise with straight legs, you can bend your knees and then lift your legs.
These were some basic exercises that mainly target your forearms, arms, and shoulders and help to strengthen the muscles. Another factor to be considered for rock climbing is that, you should have a balanced body weight or else, you may experience difficulty pulling yourself up.
Hence, besides improving your endurance, these exercises will also help you shed those extra pounds and stay fit in the long run.