Try walking briskly or jogging back and forth in the gym for a few minutes to get your blood flowing. Stretch your arms, shoulders, core, and legs before you start your climb.
Taking time to read your route is a great way to improve your climbing skills. If you do not take time to plan your route, you may end up wasting energy by having to backtrack or by having to take extra time to consider your moves.
Try to keep more of your weight on your footholds than on your handholds whenever possible. Try to stay close to the wall. Keeping your bodyweight closer to the wall will help to keep your body weight centered and reduce strain on your forearm muscles. [3] X Research source If you need to lean back to check your route, try to do so quickly.
For example, you could reach up to a high handhold and then use your feet to move your body closer to the hand hold by changing your footholds three times.
Keep in mind that if you become fatigued, you have a higher chance of falling. Pay attention to how you feel to determine when you should rest during your climbs.
Do not loop your rope around anything or any part of yourself. Push yourself out and away from the wall if you fall. Pay attention to potential holds below you. Put your feet up towards the wall to avoid hitting your head.
Try getting a grip exerciser. These are handheld training devices that you squeeze with your hands to improve your grip.
If you can’t do a chin up or pull up yet, then include some weight training exercises that use the same movements, such as pull downs and presses.
Try holding a plank pose for 30 to 60 seconds once or twice per day. Do an abdominal workout a few times per week.
Try standing on one foot in front of the climbing wall and lifting one foot in front of you. Then, point your toe and touch the tip of your toe to different footholds on the wall. Make sure that the moves are slow and controlled. Then, repeat the exercise with your other foot.
Try standing on one foot in front of the climbing wall and lifting one foot in front of you. Then, point your toe and touch the tip of your toe to different footholds on the wall. Make sure that the moves are slow and controlled. Then, repeat the exercise with your other foot.
Frog pose. Forward bend. Cobra pose. Shoulder and arm stretches. Leg Stretch
After using dynamic techniques, you may need to dangle from the new hold for a few moments until you can steady yourself, and then find footholds to maintain your position.
Many gyms offer classes in lead climbing that can help you to develop skills in this area. Check your local gym for upcoming classes. [14] X Research source
Spend some time before or after your climbs to watch experienced climbers and make mental notes about what they do. Think about how you can incorporate these techniques and strategies into your own climb. Keep in mind that you may need to modify some of these techniques to suit your skill level. For example, if you want to include a dynamic technique, then you might need to start with a small leap rather than trying to launch yourself to a spot that is a few feet away.
