Exercises for beginners in climbing 11/11/2018 – Posted in: Blog, Exercises

Exercises for beginners in climbing

In this article, I will give you 5 exercises for beginners in climbing to do at home or in your favourite climbing gym.

Thanks to them, you will be able to progress in the following fields:

  • Endurance
  • Flexibility
  • General physical condition
  • Trust in you (and your climbing partner)
  • The balance
  • Sheathing
  • And the way of reading

Climbing Exercise for Beginner # 1: Roundtrip

Skills worked: endurance and flexibility
In a very easy way for you, go back and forth as follows:

Climb the way in roping.

When you arrive at the relay, without being blocked de-escalates the same path.
When you arrive on the outlets, without putting your feet on the ground, goes back in the same way in roping.

Continue roping until 10 minutes of climbing.

When you arrive at the 10 minutes, finish your climbing or your de-escalation.

Rest 15 minutes.

Repeat 2 times the exercise of back and forth by changing lanes at each series.

Rest 15 minutes.

Beginner’s climbing exercise n ° 2: Home training

Work capacity: general fitness

With this second exercise, you will be able to increase your physical condition from home.

When you start climbing, the progression comes as much from climbing abilities as from your general physical condition.

It is therefore very important to work on it.
In the video below, I give you a series of bodyweight exercises to do at home.

You can do it in the evening or in the morning before going to work, 3 times a week.
I advise you to warm up before and do some stretching once the exercises are done.

Workout to repeat 3 times with 1-minute rest between sets.
No rest between exercises (unless it’s really hard: take a few seconds to catch your breath).

Beginner’s Climbing Exercise # 3: Falling in Confidence

Work capacity: trust yourself and your partner

The Fall in Trust exercise is a simple and effective exercise that you can do with your climbing partner.

This is typically the kind of exercise that is practised to work team cohesion …
… and it’s great for increasing self-confidence and your partner.

As you may know, one of the basic security techniques is parry.
What is the parade?
This is when you assure your climber with your hands when he starts his climb in the head (or when you make the boulder outside and that the pile-hair fall on the crashpad is not certain).

The idea here is to go little by little:
Start by dropping you from the first shots of the wall … with your partner who catches you to deflect your fall to the carpet.

As you gain confidence, increase the height (maximum height of a boulder).

Remember, however, the parry is to accompany the fall of your partner to make sure he will fall on the crashpad …

… do not stop falling with your arms.

Beginner’s climbing exercise n ° 4: Tennis ball

Skills worked: cladding and balance

Take 2 tennis balls and make yourself your favourite climbing room.
Choose a boulder or slab track (with an angle of less than 90 °).

Take a tennis ball in each hand and climb.
You can use all the kicks you want and touch the wall only by leaning on it with the tennis balls.

The purpose of the exercise?
Force yourself to focus on your feet to find the most accurate positions possible to keep balance while climbing.

The “Tennis Ball” exercise is great for working on your cladding and allowing you to develop a good balance.
And it’s also a really cool exercise to do!

Perform the exercise for 10 minutes without stopping.

Beginner's climbing exercise n ° 4: Tennis ball

Beginner’s climbing exercise n ° 4: Tennis ball

Climbing exercise for beginners n ° 5: Observation

Capacities worked: lane reading and analysis capacity

For this last exercise, we will call upon your analytical capacity.

Climbing exercise for beginners n ° 5: Observation

Climbing exercise for beginners n ° 5: Observation

Choose a path or boulder that you can not finish.
After a few tries in it, stand in front of the wall and watch climbers succeeding the way or the boulder.
The goal is to analyze the sequence of movement that these climbers perform to inspire you:

What are they different from you and who do they succeed and not you?
Do they take a rest in the way that you have not seen?
Do they use a position you did not think about?
Do they use plugs that you have not used?

Analyze all this carefully.
Once you have observed 1 or 2 climbers succeeding the track or the boulder, go back in and try to apply what you learned during your observation.

This is an excellent exercise for working track reading as well as your ability to analyze a track or a boulder.

Now you get all the keys for a good training, enjoy it 🙂

And if you want to develop your skills at home with building your home climbing wall, we suggest you read this article: How to choose climbing holds for your gym?