How to Train for Climbing at Home
04/25
Climbing is one of the sporting activities that require regular training and exercise to be successful. To efficiently build up the technique, flexibility, and strength needed, frequent climbing sessions are key. So if you don’t have a conveniently located climbing hall or outdoor area nearby, or simply want to squeeze a little extra training session into your daily schedule, training at home can be a great way to boost your strength and flexibility.
In our in-depth guide, we’ll tell you the best ways to hone your climbing skills at home – and what to watch out for. Whether strength training, finger exercises, core strengthening and flexibility training or practicing specific techniques, we’ll tell you how to get ready for your next climbing session – tips for choosing the right gear included!
Why train for climbing at home?
While we’re sure you’d much rather push yourself to the limit outdoors or at the climbing hall, training at home does have its benefits: On top of not being bound by strict opening times, weather conditions or your training partners’ availability, it’s the perfect way to focus on working on your weaknesses, as well as to improve and maintain your overall climbing skills.
The best exercises for building strength, technique & flexibility
Once you’ve properly warmed up by jumping or jogging and there’s ample blood supply to your fingers, it's time to train the parts of your body you need for climbing:
1. Strength training
Strength training is key to build up the muscles needed for climbing.
Pullups: One of the most important exercises for climbers. It helps you train your ability to pull yourself up, which is essential for most climbing routes. Make sure to switch up your gripping technique (wide, narrow, underhand, overhand) to activate different types of muscles. While special equipment like a chin-up bar or hangboard are ideal for this type of exercise, a broad door frame can work just as well. Always do your pullups all out, i.e. from the very start to the very end – strictly no shortcuts allowed! Start with your arms stretched out, pull yourself up until your chin is above your hands, and make sure every move is controlled when lowering yourself back into your starting position.
Pushups: The perfect exercise to strengthen your chest, shoulders and triceps. Pushups are great for all climbers because they help counterbalance the strain that’s usually placed on the more frequently used pull muscles. If you want, you can up the intensity of your workout by placing your hands closer together – or further apart. You might also want to consider lifting up your legs for that extra power boost!
Dips: This type of exercise is great for training your triceps and shoulders. It requires you to hold your own weight by either placing each hand on a beam or on a bench behind you, and then pushing yourself up. Alternatively, you can also use two chairs – for your own safety while working out, make sure they are firmly standing on the floor, no wobbles.
2. Training your finger strength
Outside of climbing, you’ll barely need your fingers for anything strenuous. Which makes it even more important to train those muscles, and build up the strength and dexterity you’ll need on the wall.
Stress ball: A simple stress ball can help strengthen your fingers and wrists, and can be used literally anywhere – perfect for a quick training session while traveling, watching TV or reading.
Fingerboard: A fingerboard or handboard is perfect for building up strength in your fingers. Fitted with various grips and ledges, these are great for simulating the kinds of grips you’ll have to navigate when out in the wild. However, a doorframe can also work just fine – provided it’s stable enough. When it comes to training your fingers, you’ve got a number of different techniques to choose from:
1. Deadhangs
Targets: general finger strength, grip strength
How it works: Hang onto a ledge on the fingerboard with both hands. Keep your arms slightly bent – depending on your preferred level of intensity. Try to stay in this position for as long as possible without pulling up your shoulders. Start with a ledge that you’ll feel reasonably comfortable with, then work your way up to the narrower ones.
Reps: 3-5 sets of 10-20 seconds, with a 2-minute break in between sets.
2. Half crimp
Targets: finger strength for small grips
How it works: Hold on to the ledge with your knuckles at a right angle. Your thumb should be resting flat against the board as you won’t need it. Stay in this position while doing your deadhangs.
Reps: 4 sets of 7-10 seconds, with a 2-3 minute break in between sets.
3. Open hand grip
Targets: grip strength, injury prevention through variation
How it works: Hold on to the ledge with outstretched fingers, and without using your thumb. This type of grip is not only easier on the fingers, but also particularly suitable for boosting your stamina.
Reps: 3-5 sets of 10-15 seconds each, with a 2-minute break in between sets.
4. Offset hangs
Targets: difference in strength between the hands
How it works: Hang onto a ledge with both hands, placing one hand higher or lower than the other. This will increase the level of strength required from one hand, which makes this exercise great preparation for one-arm hangs.
Reps: 3-4 sets of 7-10 seconds per position, with a 2-3 minute break in between sets.
5. One-arm hangs
Targets: maximum arm and finger strength
How it works: Hang from the ledge using only one hand, and try to hold this position. This exercise is super challenging and only suitable for experienced climbers. For added support, you can lightly attach your other arm with a fingerband, or simply choose a slightly bigger ledge to start.
Reps: 3 sets of 5-8 seconds per side, with a 3-minute break in between sets.
3. Core training
Strengthening your core is vital to give you the stability you need while climbing.
Planking is a great exercise to strengthen your core: Stay in this position for as long as possible, and try to switch things up a bit by lifting up your leg or arm diagonally. Can you hold it like that for a minute? Give it a try!
Russian Twists will help strengthen your side abs and get your midriff in shape: Sit down on the floor, slightly lean back, and lift up your feet, which should be slightly bent. Now twist your torso from side to side.
Leg raises are perfect for training your lower abs: Lie down flat on your back, then fully straighten your legs and lift them off the floor. Make sure your lower back is firmly pressed down on the floor while doing this exercise. And most importantly: Don’t rush! Quality over quantity is key.
Crunches: This classic exercise specifically targets your upper abs, and is perfect for strengthening your core. Lie down on your back, bend your knees and put your feet flat on the floor. Lift up your upper body by tightening your abdominal muscles, then lower your body and return to your starting position. Make sure your movements are controlled, and avoid pulling or pushing your head.
4. Flexibility
Bendability and flexibility are important to prevent injuries and help you stay mobile – which will make it a lot easier to use even the toughest-to-reach steps to your advantage. These are the best exercises:
Yoga is the perfect choice for improving flexibility while stretching your muscles – for climbers, positions like the downward-facing dog, cobra, and warrior are particularly good training.
Regularly stretching your arms, shoulders, legs and back is key to stay injury-free and boost your mobility. Get in the habit of properly stretching after every single workout.
5. Working on your technique without training equipment
Even if you don’t have specialized equipment at hand, there are still ways to brush up on and refine your climbing technique:
Practice your movements by pretending to climb an imaginary wall, making sure to focus on the correct technique and fluid movements. Just picture yourself on a wall, and visualize every single hold and step.
A balancing board or simple wooden plank is a great tool to train your balance – which obviously is important when it comes to climbing. While you might struggle a little bit with the wobbliness at the beginning, it’s a great exercise – and worth every minute you spend on it!Â
With these exercises and tips you’ve got everything you need to effectively structure your training sessions at home, helping you improve your climbing skills, as well as staying in shape. Training regularly will not only build up your strength and stamina, but also go a long way in boosting your technique and flexibility – so you’re always fully prepared for your next big climb.
Still looking for the right equipment? Our Mammut Onlineshop is packed with plenty of handy tools to help you train at home. Whether clothing or climbing gear , we’ve got everything you need. Ready for your next adventure? Let’s go!
