Three Exercises to Improve Climbing Fitness

Three Exercises to Improve Climbing Fitness

  • Posted by Kaleigh
  • On January 29, 2020
  • Comments

Okay, okay. We get it. You’re strong. But you can always get stronger, even if you’re sending all our black dots. And c’mon … how many of us are crushing those?

But hey! Like Baby Yoda, it IS possible to defy gravity and cruise up the wall. By referencing a few major movement patterns and practicing some key exercises under each, you’ll be sure to tackle your proj and stay injury free (ahh, if only it were that easy…).

Front Trainers Chris Call and Erin Storck provided some exercise ideas for you to jumpstart your workout. Check ‘em out, then sign up for a clinic with Chris and Erin to further your knowledge and training!

Push / Press

Climbing is all about pulling down. But it’s no secret that the “pulling” muscles often get over trained while the opposing “push” muscles are weak as kittens. Rule number one in training for climbing is to develop the oppositional strength, especially for injury prevention. We’ll look at pushing and pressing overhead with the most basic opposition movements to contrast what we use when climbing.

The best way to dial this movement pattern in is by starting with the basics: push-ups. By mastering push-ups while maintaining core and hip stability, you’ll be able to successfully translate this skill into something like the bench press. Plus, if done correctly, push-ups engage your entire body, leaving you with a rock-solid everything.


Kick off squat movement patterns by perfecting a squat progression. Not only will this help with powerful dynamic moves on the wall, but it’ll also aid in basic, daily living. By doing this correctly, you might even rid of some aches and pains you’re always trying to cure. You can start with bodyweight and then use kettlebells via the goblet squat after honing in this movement.

But let’s not get ahead of ourselves here. Consider registering for one of Chris and Erin’s Kettlebell Clinics to learn more about training with those funny-looking metal balls, as proper technique is key here.


Now that you know of an upper body and lower body movement pattern, let’s not forget about your core! Besides the usual plank, one exercise to work into your routine is knee raises. Find a pull-up bar and some arm slings and start raising up those knees! This exercise is more core-focused with slings than if you were to just dead hang. And be sure to keep your body as still as possible while lifting your hips to 90-degrees.


There are three other major movement patterns and many more exercises you can merge into your gym routine to supplement your climbing specific training, and there is no better way to learn these than from an experienced coach. Consider signing up for a Strength Training for Climbers or Kettlebell Clinic to learn more and get the motivation needed to crush your work out!