Written by Roger Ramires
Last updated: Oct 29 , 2024 • 2 min read
Building core strength is vital for maintaining control and stability while climbing. Here’s how core engagement can help and some exercises to include in your training:
Prevent Swinging: Engaging your core helps prevent your body from swinging away from the wall. This is particularly useful on overhangs and dynamic moves where body stability is key.
Power Transfer: A strong core allows energy from your legs to transfer effectively to your upper body, making your moves more powerful and efficient.
Balance and Precision: Even on less technical routes, a stable core helps with balance, allowing you to shift weight smoothly and control your position.
Efficient Movement: Core stability reduces the need for excess movement, conserving energy and giving you better control on holds.
Planks: Standard and side planks are excellent for core endurance. Hold a plank position for as long as possible, focusing on keeping your hips level and your body straight.
Bicycle Crunches: Engage your obliques and deepen your core strength by alternating elbows to knees while lifting your legs in a cycling motion. Aim for controlled movements to maximize engagement.
Hanging Leg Raises: Great for climbing-specific core strength. Hang from a bar, lifting your legs straight up in front of you, or bring your knees to your chest if straight legs are too challenging. This builds control for overhangs and dynamic moves.
Intentional Engagement: While climbing, consciously engage your core when transitioning between holds. This will gradually build core endurance and stability.
Controlled Moves: Slow down your movements, focusing on maintaining core tension as you shift your body.
These techniques will improve your body control and balance, helping you climb more efficiently across different types of routes.