Climb Your Way to Fitness

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Narrow Grip Pull-down

In climbing you’ll find that just one handhold may be your only option. This exercise mimics this by having your hands close together (on the rock or wall your hands may need to be overlap). From a high pulley, grasp a narrow grip handle and slide your thighs under the supports.  Pull down the handle to your upper chest until your elbows are at your sides. Do not lean back. Pause, then return to the starting position.  Aim for 3 sets of 10 and allow yourself a moment to rest before attempting another set.

Rowing

The rowing machine is actually the most beneficial way to get your heart pumping before the climb.  To correctly perform the perfect row, have your feet secured on the footplate with your knees up to your chest. Have your arms straight out in front of you whilst holding the oar bar.  Push back firmly with your legs whilst keeping your arms straight until your legs are fully extended.  Only then should you pull in with your arms, bringing the oar in to your chest.  Begin to bend your knees to return back to the starting position.  Make sure that your arms have already extended themselves over your knees. Aim for 500 feet and increase this to 1000 feet once you feel comfortable.  Keep a track record of your times and at the end of each week, calculate your average time and use that as a benchmark for the following week.

Necessary equipment

       
1.  Climbing shoes
A decent pair of climbing shoes is vital to staying on the rock or wall. They should fit snug on your feet to prevent slippage. A good rule of thumb is to buy a size down from your actual shoe size.  At first you may experience foot shock but the shoes will quickly soften and become more comfortable.  Opt for Velcro fastened shoes rather than laces. Velcro allows for quick and easy relief or security adjustments mid-climb.

2.  Chalk
Properly chalking your hands before and during a climb helps your grip on the handholds. Having a chalk bag attached to your back allows you to chalk up during the middle of a climb. Chalk is cheap so make sure you have plenty.

3.  Harness
For safety reasons, you will need a harness if you plan to tackle any crags or high indoor climbing walls.  Most climbing centers will allow you to rent a harness for the session but it’s best to have your own equipment. A basic harness will be more than satisfactory while you find your own groove on the wall.

With these simple exercises, you will prepare your body for what is ahead.  Climbing offers a total mind and body workout that will challenge your regular gym routine.  It is great with friends or it can be the perfect individual sport. Each climb can bring a sense of accomplishment and every climb can offer a new and exciting route – crags or indoor rock walls.  To challenge yourself when climbing indoors, try completing a route using just two color handholds (i.e. yellow and green). For the ultimate challenge, attempt using just one color (red usually is the most challenging).

 

 

 

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