I tested theclimbing at the Block Out in Montpellier. An experience that I propose you to discover in video. A hell of a climb for guaranteed forearm aches! Climbing is an ideal sport to have a good time and to change a bit from the training in the gym. By the way, do you know which are the best strength exercises to progress in climbing?
Climbing: do you need to be muscular?
Climbing is a physical activity This is a complete workout that involves most of the muscle groups of the entire body: back, shoulders, biceps, abdominals and calves.
But this sport also targets lesser known muscles, such as those of the fingers or forearms. This explains why beginners in climbing are often victims of aches and pains after their first training sessions.
It is therefore essential to work out to progress.
On the other hand, you don't need a bodybuilder's physique to perform on a climbing wall. Quite the contrary! To move between holds, it is better to be light, flexible and agile. It is therefore preferable to have a dry body and athletic.
L'muscle endurance is equally important, as climbing routes are generally long and demanding. Again, strength training is ideal to prepare your body for the effort.
The best weight training exercises to progress in climbing
Pull-ups
The pulls are an essential exercise to improve your climbing skills. This polyarticular movement allows you to build up your back and shoulders.
But a variation of the pull-ups can also help you increase the finger strength. Indeed, a sport activity such as climbing requires training your fingers to facilitate the grips on the blocks.
To progress in this exercise, simply perform your pull-ups with a few fingers, instead of using your whole hand. If this is too difficult, feel free to use a fitness band to assist the movement.
The wrist rotation
The wrist rotation is a little-known exercise for working the forearms and fingers.
From a standing position, grasp a light dumbbell. Place your shoulder against your chest and extend your forearm forward so that it is parallel to the floor.
The movement consists of rotating your wrist to the right and then to the left. About ten repetitions should allow you to strengthen this part of the body.
The wrist curl
The wrist curl is a derivative of the wrist rotation.
Again, you will need a dumbbell. In a seated position, rest your elbow on your knee and extend your forearm with the palm of your hand down.
Move your wrist back and forth about 10 times, moving it down and up, while controlling the movement. Then repeat the same exercise, but this time turn your palm upwards.
Well known to climbers, these two exercises of muscle strengthening can be incorporated into your warm-up.
Squats
In climbing, the lower body is extremely busy.
The thighs, glutes and calves are crucial muscles, as they allow climbers to support, push and unload their arms.
As such, the squat is the perfect weight training exercise to gain power in the legs.
The one-legged bodyweight squat and lunges are two interesting alternatives to the squat.
The sheathing
A good abdominal strap training is fundamental to excel in the climbing gym.
In this sense, it is in your best interest to add dynamic gainage to your training program.
To learn more, read this article which details the 7 best dynamic gainage exercises.
To conclude
Climbing is an excellent way to strengthen your forearms. For my part, I can tell you that the aches were there after this session! Hence the importance of training beforehand to limit the pain in the fingers and forearms.
Other articles to read :
How to build up your forearms?
Crossfit VS weight training: Which one to choose?
Musculation every day to progress : Useful or not?
