How To Train For Rock Climbing At Home
Today, most of us prefer to train within the comforts of our homes rather than going to commercial gyms and training centers. And one thing you would agree for sure it is that training at home saves time and fuel and helps with your busy daily schedule.
That said, rock climbers have also been training for rock climbing at home! It is possible if you know the right training workouts and have the right equipment! You can find all the right equipment for Rock Climbing training at Skuxs.
Below are some effective ways to train yourself for rock climbing at home!
Begin with Bouldering
Rock climbing takes practice. One of the best ways to train yourself for rock climbing at home is bouldering. Bouldering doesn't use the ropes as it is a low wall climbing. You stay lower to the ground. So hence, you don't need to require much endurance. You can create a small bouldering wall in your backyard as the walls in the house are relatively lower than those in the climbing gyms. Bouldering is best for beginner-level routes.
Product Recommendations: TX2 Approach Shoe - Men's
Traverse X approach shoes are specially designed for climbers. People who perform different tasks to train themselves for climbing feel comfortable with lightweight shoes. Traverse X approach shoes are made with portable and lightweight material that helps achieve different routes.
The quick harness and lightweight shoes make it easy to accomplish any route. The shoes guarantee protection, grip, and comfort for the climbers. They provide high protection during the exercise phase. Also, the strong grip would let you climb freely, whether on the floor or on mountains.
- Knitted fabric design with no stitching
- Offers different degrees of elasticity
- High abrasion resistance protection with an all-round protective coating
- Single-layer uppers ensure comfort and breathability
- Vibrant MegaGrip with suction pads & climbing designed for technical terrains
Work on Your Upper-Body Strength
Upper body strength is one of the essentials for rock climbing. Multiple upper body works build endurance and strength. And what's good about those workouts is that you can train the upper body at home. You don't need any special equipment or machine. Use your upper body muscles; voila, you are on the road to becoming a pro rock climber.
Some of the best exercises for upper body strength for rock climbing include:
Door frame pull-ups
This exercise is ideal for beginners, and anyone can easily do it. It is because every house has door frames. However, before trying this exercise, ensure that the door frame above you is solid. Once you have tested the door's strength, start with shorter sets of pull-ups. Never max out rapidly. When doing the door frame pull-ups, make sure that you keep an open crimp position. In this position, your thumbs point down instead of wrapped up.
Another effective upper body strength exercise for triceps is tricep dips. It is a simple exercise that requires two chairs of the same height. Rest your feet on one chair with your legs outstretched, and keep your hands on the other. Dip down with your legs, head up, and push yourself back up.
Product Recommendations: TX4 By La Sportiva
Climbing shoes contain the same qualities as other traverse X approach shoes. The shoes are specifically designed for those who love climbing the mountains.
The strong structure of the shoes makes it easy for the climbers to maintain a strong grip while performing different climbing exercises. The comfort and grip of this product made it popular among all the climbers.
- Real leather shoes that are durable and premium quality.
- It gives a fresh and chic look to the overall appeal.
- The traction and grip of the shoes make them perfect for a technical route approach.
- The shoes are lightweight.
- The material is breathable and comfortable to wear.
Build Core Strength and Stability
In addition to upper body strength, core stability, focus and balance are crucial for rock climbing. For this, you need to train your core and lower body. Many exercises target the muscles in the core and lower body.
You can try,
Single leg toe touches
Climbing is impossible without balance. And one of the best exercises to master balance while working on the lower body is the single-leg toe touches. It would be best to stand on your right leg while keeping your left leg behind you. Make sure that your left leg is slightly raised off the ground. Bend down using your right leg and squat down to touch your right leg's big toe with your left hand after touching the stand back. The key is always to keep your left leg lifted off the ground.
Keep switching the legs and repeat the process. To make this exercise challenging, place an open paper bag in front of you on the ground. Try to grab the bag top with your teeth each time you bend and bring it up. Now the trick is to cut off a portion of the bag from the top every time you pick it up. The slower the movements will be, the greater the effect. As a result, your balance, focus, and core stability will be improved.
Plank and its variations
Plank and its are an amazing workout for core stability and strength. It also helps the upper body's strength and balance.
30-sec one-legged balance stand
Another wonder workout that is quite simple to do and doesn't require equipment is the one-legged balance stand. Stand 5 inches from the wall and put your hands on the wall. Then close your eyes and raise your one leg and fold. Stand on one leg and switch it.
Product Recommendation - Jackal
Designed for mountain running, the Jackal is one of the ideal shoes for activities like rock climbing. The shoes provide exceptional cushioning, making them a perfect fit for off-road running and regular gym workouts. It features the innovative infinito high energy return technology! Overall, the Jackal performs brilliantly for activities like rock climbing, where traction and grip are of the essence.
- Durable and premium quality
- Comfortable to wear
- Best for day-to-day workouts and outdoor activities
- Innovative infinite high energy return technology
Focus on the Hand Grip
For rock climbing, you need exceptional hand grip and forearm strength. And it doesn't come easy as usual; we don't do constant climbing pinches. However, it is not impossible. Many ways can help you increase your hand grip.
One way for a strong grip is to walk around the house holding a brick block or a heavy book. The key is to hold the heavy object in both of your hands. Make sure your hands hang at your sides while your fingers grip the book or block. It will look as if you are carrying a suitcase.
Another effective exercise to train your forearm muscles is wrist winds. It is a simple exercise where you need a rope, a cylindrical object, and a can of beans or soups. You can also use a p-cord string or a shoelace. Use a hard plastic bottle, a rolling pin, or an empty wine bottle for the cylindrical object.
Tie both the objects using the rope and make sure that there's a good length of rope between the two objects. Hold the water bottle sideways in your hands and slowly twist the bottle. It will unravel the rope up and bring the can towards you. Once fully twisted, ravel the rope in reverse. Repeat this exercise until you start to feel burn in your forearms.
Product Recommendations - Renegade GTX Mid WS
For those who look for comfort and versatility, the Renegade GTX mid-ws are the ideal pair of shoes. Manufactured with premium quality material, these shoes are the standard choices for outdoor activities like rock climbing, hiking, mountain running, etc.
The derby cut styling frame construction provides exceptional stability. Moreover, the full-length stabilizer gives incredible underfoot support. Other features like sleet, rugged nubuck uppers and the VIBRAM Evo sole provide maximum durability and sure-footed traction.
- Multi-functional boots
- Combines comfort and versatility
- DursPU Monowrap frame construction
- It provides a full-length stabilizer and underfoot supports
- It is durable, waterproof, and breathable.
Belay With a Partner
Whether it's rope climbing or rock climbing, belaying is integral. It is not wrong to say that you can't master climbing without belaying. After bouldering comes the top-roping. And top-roping is incomplete without belaying. Belaying requires a partner (known as a belayer). The belayer controls the rope and ensures the climber doesn't fall. It takes quite a lot of practice. Therefore, find yourself a trusted partner who can practice belaying with you.
Use these exercises and shop for the best rock climbing gear from Skuxs. All these exercises are wonderful for not only rock climbing but also for everyday.