If you are a beginner climber and want to ask other climbers any questions - then this is the place to ask.
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Post by izakn » Sat Jul 08, 2006 12:27 pm


Just started climbing and loving it. I wanna if if there's any gym ecercises i can focus on to help get the right mucles in place and last longer before cramping up.

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Post by Katn » Sun Jul 09, 2006 6:16 pm

Hallo Boeta!

Didn't think I would reply, did you? :wink:

What exercises? Well, the best place to start is probably your forearms. Wrist flexors and extensors work equally hard to keep you on the wall. There are a lot of devises that will assist you in strengthening these eg. powerball http://www.powerballs.com/, Metolius gripsaver plus http://www.metoliusclimbing.com/product ... aining.htm
Instead of investing in these, a fingerboard will be your best exercise device I would think. Doing old fashioned pull ups on these or just anthing else really will help condition your upper body. just remember that climbing is not just about the strength of your biceps, you use your legs just as much and need ++ core strength to build up enough body tension to keep you on the rock. Apart from strength, you need a lot o flexibility too. Just Google climbing training and you will have more than enough exercises to keep you busy. In the end your best bet would be to just get out there and climb as often as possible, focusing on overhangs where extra strength is needed.

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Post by Guy » Mon Jul 10, 2006 1:44 pm

As a beginner the most important thing is to learn to climb - so the best training is going climbing. Obviously that is not always possible, so the next thing is build up some strength.

The most basic ability is pull-ups. Do lots of them. Then do more. When you can do 20 in a row (fingers facing away from you) you are ready to move on to finger training, which you can do on a finger board or climbing wall.

It is also important that you train your antagonistic muscles (for climbers these are the pushings muscles) to prevent injuries.

Have fun.

PS - too much training too soon and/or not enough rest will result in injuries (I promise)
There's no point being pessimistic, because it probably won't work

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Post by Stu » Mon Jul 10, 2006 2:13 pm

I would definetly agree with Guy, never mind the wall, you will most likely pick up an injury and don't even go near a campus board.
20 pullups?? Jeez, I would say 15 max, anything above is not neccessary and then start adding weights.
Concentrate on longer techinical (face) routes.

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Post by ken4ord » Tue Jul 11, 2006 1:34 pm

Build yourself one of these. I think the best way to train for climbing especially being new, is to climb. Be careful as others have said it is easy to over train and do more damage than good. Also do some exercise to balance your muscle. Do pushing execises, push-ups, bench press, flies, military press and such.


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Post by izakn » Wed Jul 12, 2006 8:58 am


Thanks for the replies guys . Especially you , sus . Stop bugging the English oke's and come back to sunny SA ,where the weather's much friendlier . We've got some nice rocks here too...

Keep it safe guys and \" live strong!\"

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the muscle factory

Post by ielix » Thu Oct 05, 2006 9:11 pm

Hey man…

If your looking for general strength then pull ups, push ups and squats are easy to do at home but I rely don’t advise the “bed room warrior” tactic, its hard to keep up and gets very boring, very fast…

If you’re looking for exercises and there proper form you won’t get much better then exrx… http://www.exrx.net/Lists/Directory.html

If you have a chance, have a look around http://www.t-nation.comthere’s a great community and very good reading in the articles section…

Try not to get bogged down in all the science just go for it…

Happy hunting

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