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How to Train for Rock Climbing at Home

how to train for rock climbing at home

If you are into rock climbing, you need to maintain your physical condition even if you are not climbing. The reason? Rock climbing requires power to perform explosive movements, which will need to use different parts of the body.

So, even if you are only at home, you can still train for rock climbing to maintain your excellent physical condition. But how to train for rock climbing at home? Check out the following training exercise that you can do at home to keep your condition for rock climbing.

Jump Squat Exercise

The jump squat is one of the exercises for rock climbing at home. Doing this exercise keeps your legs in excellent shape in terms of their power, which is needed when climbing. When jumping on the wall and landing while rock climbing or bouldering is similar to what you will do in this exercise.

You can start the exercise by tearing your feet apart and squatting down until the thighs are parallel to the ground. Make sure to keep the chest up with your feet flat, keeping the knees over the toes.

When you come up to the squat, you must push through the heels while exploding up and jumping a few inches off the ground. Make sure to land softly while doing another squat position. Repeat the process up to 20 times.

Push Ups

When you are at home, doing push-up exercises is also a great way to push your muscles, including the chest, triceps, and shoulders. Start by ensuring that your arms are straight and your wrists are aligned with your shoulders.

Then, make sure to straighten your legs by stepping the right and left feet back. Ensure that you will be on your toes with your back straight, your core is tight, and the hands shoulder-width apart. Bend the elbows and lower the body to the ground.

Your back and hips must be straight, but the elbows may go out slightly to the sides. Once the chest reaches the ground, press the hands to the floor and straighten the arms to return to your original position. Perform as many repetitions as possible.

Shoulder Rotation Exercise

shoulder rotation exercise

This type of exercise will warm up your rotator cuff, which will help stabilize the arm that supports the shoulder. This exercise will reduce the chance of any shoulder injury by exercising the muscles involved.

The first type is the shoulder external rotation to a pull-apart exercise where you will use a resistance band to create tension. You can extend your arms in front while moving the wrists away from each other as you widen the resistance band. Repeat the exercise 10 times.

The next exercise in this category is the shoulder external rotation exercise. Using the same resistance band, you can grab the end of it with your left hand. With the left elbow out, move the forearm up and back to form a football goal post. Do not move the elbow while pulling up the resistance band before returning to its original position. Repeat the same process 20 times.

The last exercise is the shoulder internal rotation exercise. The resistance will be used as you stand facing away from the band. Hold the end of the band using the left elbow forming a 90-degree angle. Move the arm and pull the band forward while keeping the elbow steady. Do 20 repetitions.

Side Plank Exercise

side plank exercise

Side plank is an excellent training exercise to maintain your rock climbing physical condition. Doing the side plank with a lateral pull-down exercise will work several muscles as you engage in pulling yourself up, including your shoulder and lats.

On the other hand, you can also do the side plank with the overhead press with band exercise to work on your upper trapezoid, triceps, and deltoids as you pull yourself up. You can modify this exercise by crossing the top leg in front of the lower leg or going down to the knees.

Resistance Band Pull-Apart Exercise

resistance band pull-apart exercise

This simple yet effective exercise keeps your body in excellent rock climbing condition. Doing this exercise will help strengthen the shoulders as it works the rotator cuff muscles, forearms, and lateral deltoids.

In this exercise, you can start by standing with your arms extended at the front. Then, hold the resistance band parallel to the floor while holding it with an underhand grip. Then, pull the band towards the chest by moving the arms to the side. Squeeze the shoulder blades together while keeping the spine in a neutral position.

Then you can return to your original position. The whole process is a single repetition. You can perform this exercise in 1-3 sets of 8 to 12 repetitions.


If you are not climbing, you can still learn how to train for rock climbing at home. Doing this exercise will prepare your body for actual rock climbing conditions. There are many exercises that you can do that will make the muscles of your body work similarly when doing a rock climbing activity.

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