Top 10 Rock Climbing Workouts At Home – Keep Fit to Climb Rocks

Rock climbing workouts at home are the only way out while climbing gyms are closed, and outdoor activities are not encouraged or restricted. But do not confuse yourself by considering at-home strength training for rock climbing are to be done only when climbing gyms are not an option. Workouts at home and in the gyms can and should go hand in hand.

Now, the question is, “Can we do them at home without going to the climbing gym?” Rock climbing is an intense physical activity that requires a lot of stamina and strength, and without regular exercise, these abilities can quickly deteriorate.

Don’t be worried. Your climbing skills will not go blunt even if climbing gyms are not there or not open for use because regular exercises meant for rock climbing workouts are possible at home. These are physically demanding activities, but you can perform most of them at home, if not all of them. So, keep in shape and fitness level okay even when outdoor climbing and climbing gyms are not allowed or not a preference.

Read on to learn about them.

10 Rock Climbing Workouts at Home

Rock climbing is, beyond doubt, a physically and psychologically challenging sport to be enjoyed by anyone physically fit and mentally prepared. And proper rock climbing technique includes breathing and core strength exercises to improve overall balance, stamina, and strength. That is where climbing workouts help you build your endurance, muscle strength, and balance.

These are also rock climbing exercises for beginners to improve your flexibility and awareness of your body while in space. So, aspirant climbers should start with these rock climbing strength training programs essential for rock climbing safety.

Use Door Frame Creatively

Pull-ups are a commonly used exercise in rock climbing for aiding in hand strength and overall development. This exercise strengthens the grip and arms. To perform these exercises at home, you can use your door frame creatively.

You need to stand on a door frame with your feet touching the ground. Grab the handles of the door frame with your hands and pull yourself up by using your arms. It will be an exciting and challenging variation that can help improve your rock climbing skills. Door frames are perfect for this purpose as you can easily pull yourself up to the frame and do your repetitions.

This is an easy and compact workout to accomplish without much hassle. But you can reap tremendous benefits if you want to keep in climbing shape and the abilities optimized.

Brick or Text Book Hold

You can work on building a strong grip during your stay-at-home break. Some exercises, such as gripping a medicine ball or using a resistance band, are easy to incorporate into your routine. But if you prefer not to use physical aids, there’s no better way to start than by doing some simple rounds of walking around your house holding big books or bricks in your hands.

A few sets of this every day will provide you with a strong grip that will work great while climbing a rock face. This exercise will help you build muscle and endurance in your arms, besides improving your balance and coordination.

Doing Plank

Strength Training for Rock Climbing

When you do a plank, it’s important to assume the push-up position for as long as possible. Doing so engages your entire core and helps you create more stability in the plank. This will help you stay in the plank for longer periods, which will lead to better muscle gains and core strength. If you struggle to plank like that, bend your elbows at 90 degrees and stay based on your elbows and toes.

If you can afford a challenge, you can lift your left arm and right leg in the air and land on the ground with the opposite leg and hand.

The plank is a great way to improve core strength, and it can be done with or without weights. To do the plank differently, if the push-up position seems not interesting, you better lie down on your back on the floor and pull your knees up to your chest. Hold this position for 60 seconds.

If you’re after a way to improve your climbing ability while staying at home, adding planks to your routine could be a great option. By incorporating planks into your rock climbing training, you’ll strengthen your core and help increase your overall strength. Plus, they’re fun.

Rock Climbing Workouts for Beginners

Perform Triceps Dips

There are many triceps dip variations that you can do to work your triceps. You can also add some calf raises, push-ups, or curls to target these muscles. You can perform one of these three basic triceps dips variations for 3 sets of 12 reps each: on the floor with your palms flat on the ground, against a wall with your palms flat against it, or in a standing position with your feet shoulder-width apart and your hands at your sides.

Another creative way to improve your triceps is to take two chairs and set them apart to put your stretched legs onto one and hands on the other. Now try to lower down yourself, keeping your head up and legs straight, and go up again.

Doing this regularly will help your triceps development reap max benefits while rock climbing. On top of upper body development, the two-chair technique is also pretty helpful for an abdominal workout. For this end, hold yourself up for at least 10 seconds before going down. If prepared like that, you will not feel abdominal issues while climbing a long stretch of a rocky mountain.

Standing Single Leg and Touching the Toes

Balance is important when climbing, as even a small mistake can lead to a fall. One way to improve your balance while climbing is to do exercises that work your muscles in different ways. Three activities are very popular with climbers and can help you improve your balance: balance boards, standing balance balls, and wobble boards.

But when considering at-home workouts, standing on a single leg and touching the toes while keeping the other leg off the ground is another efficient at-home workout to develop balance. Many climbers find that standing on a single leg and touching the toes is pretty effective to upgrade balance.

One-leg Stand in Front of Wall

If you’re looking to improve your leg balance, you should try standing on a single leg in front of a wall without touching it. This exercise will help improve your balance and coordination, both key skills for climbing. Over time, this exercise will also strengthen your calf muscles and ankles. So, get started to see how much better your next climb can become.

So, if you’re looking to improve your leg balance and climbing ability while staying at home in the winter or a long break from climbing, standing a single leg in front of a wall without touching for long is a great way to start.

It may seem laughably easy, but trying it practically will change your preconceived notion. You will stand with one leg on the ground, and your arms stretched fully but without touching the wall. See, how long can you stand like that? Standing for 1 minute will suffice for a day.

This exercise strengthens your calves and quadriceps muscles, which are key muscles for balancing one leg. Additionally, it helps develop coordination and stability while walking, running, or climbing. If you’re a climber, you know that strong leg balance is key for ascending difficult mountains.

Forearm Strength Training

Improving forearm strength can help improve your climbing ability. Climbers with strong forearms can use their upper body more effectively and generate more power when climbing. There are several ways to improve forearm strength, including weightlifting, plyometrics, and resistance training. It is important to find a program that fits your unique needs and makes you feel comfortable while performing the exercises.

There is one creative suggestion from the veteran climbers that you can follow while staying at home to increase your forearm strength. You arrange a piece of rope, a cylindrical bottle or the like, and a soup can or the like.

Tie the water bottle at the rope’s end and tie the soup can at the other end. Make sure that a reasonable length of the rope remains in between.

Now, grab the bottle with both hands and make sure that the soup can tied at the lower end of the rope stay hung off the ground.

Start twisting the bottle to wrap it up with the rope until the soup can touch the cylindrical bottle.

Unwrap the bottle in a reverse twist to lower down the soup can to its’ previous position and repeat the twisting process. Keep doing that until you feel your wrist is aching. Want rapid results? You can tie heavier objects matching your capability and strength.

This stay-at-home workout will improve your forearm strength to help you climb better.

Antagonist Muscle Training for Climbers

Climbers tend to develop big, bulky muscles in the arms and legs. This is because climbers use their arms and legs extensively while ascending and descending mountains. However, this muscle development can hinder climbers’ progress on challenging climbs. By incorporating antagonist muscle training into their routine, climbers can help to avoid these problems while still developing strong muscles. And you can perform them at home without using any equipment.

To do antagonist muscle training, you need to perform a few exercises at home. It’s best to choose two similar exercises in terms of difficulty and range of motion. For example, you could either do a biceps curl and a triceps extension simultaneously or do both exercises separately. It is recommended to perform one set of each exercise, but you can choose to increase the number of sets as you get stronger. You can practice antagonist muscle training without rock climbing training equipment.

Yoga for Climbers

Yoga has been proven to help climbers in many ways. It is a great way to stay flexible, but it can also help with balance and concentration. Additionally, as yoga helps people to connect with their bodies and minds, it can be a powerful tool for climbers looking to improve their technique. Beginners can do yoga in a standing position, while more advanced yogis can choose to do it in a seated or supine position.

Yoga generally consists of a series of poses, which can be done in combinations. Purchase a yoga mat, and you can do it at home on top of practicing at the gym. Therefore, you should incorporate yoga in your stay-home climbing workouts while stuck at home. You should know that flexibility, practiced control, and breathing mobility can also help you overcome bouldering difficulties. Yoga enables you to preserve energy for a long time, and it is crucial for controlled climbing. Therefore, practice yoga to see tremendous results while being at the crag next time.

Home Climbing Training Equipment

Visualization as Mental Training for rock climbers

Visualization is an effective mental training tool for various sports, including rock climbing. Mental rehearsal can improve performance in many athletic endeavors by priming the mind and body for success.

Visualization can help climbers rehearse and practice specific skills while also building confidence and perseverance. In order to maximize visualization’s benefits, climbers should create imagery that is challenging but achievable and that closely mirrors the physical demands of the sport.

Visualization is used to help climbers visualize their climb, routes, and plan their moves. For that to practice, find an ideal place with less noise and crowds so that you can slip in your imagination.

Wrap Up

On top of honing your climbing skills, rock climbing exercises are a burning need for climbers to maintain good fitness levels and avoid injury. Even the most experienced climbers can injure their Achilles tendon by over-extending it while climbing. Regular exercise helps keep your muscles and tendons strong, reducing the risk of injury.

And you can perform the crucial workouts at home with added focus if and when outdoor climbing and climbing gym are not an option and when maintaining gyms. Considering rock climbing workouts at home, these are the most popular stay-at-home climbing training for strength, balance, coordination, and more.

Afzall Rahman

Afzall Rahman is a college teacher by profession and is a rock-climbing enthusiast from his early childhood. So, anything on climbing keeps him glued to for hours - be it a movie on or related to climbing, book on or by climbers, article or podcast on climbing destinations, skills, gears, or the likes.

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