How to Build Strength with Climbers Workout?

How to Build Strength with Climbers Workout?

Rock climbing is a physically and mentally challenging sport.

They require unwavering focus, determination, and the ability to overcome fear and failure. These sports push the body like no other sports activity.

What physical preparation or climbing strength training can you make to get started in rock climbing?

What strength training exercises can help you improve your current levels of endurance and strength?

How to Improve Climbing Grip Strength

climbing grip strength - Fitness ExpoWhen the subject of strength in rock climbing is being brought up, there are many aspects being covered.

Success in rock climbing involves many target muscles that need sufficient strength to perform their function well.

Let’s take a look at training ideas from Fitness Expo that will help you climb faster and with better efficiency.

This workout for climbers will also reduce your chances of injury because it improves your flexibility.

The following climbing strength training hit all the target muscles that you need in rock climbing and bouldering:

Back Squats

Back squats are a fundamental human movement that impacts your real strength.

They are important for building a strong posterior chain and a core that can handle heavy loads.

Perform back squats with good form to improve your posture and take your strength to a new level.

Here are the different forms of back squats that you can do:

  • Air squats
  • Barbell squats
  • Full squats or deep squats

Front Squats

Build core strength which is crucial for rock climbing with front squats. You will also improve your posture and stability under load.

The technique in front squats with a barbell involves the following steps:

  • Hold the bar in the squat rack grab hold with arms slightly wider than shoulder-width.
  • Move your body under the bar and point your elbows forward.
  • Lift the bar up and rest it on your anterior deltoids. The bar should be resting on your neck.
  • Maintain an upright posture while squatting down similar to performing a back squat.
  • Engage the core and keep the elbows pointed forward.


Pull-ups are a fundamental climbing exercise for strength. It’s a core exercise in strength training for rock climbing and an excellent exercise for building overall strength.

A strict pull-up movement is performed by moving to pull your body upwards using your arms and back muscles.

You can use a pull-up bar at the gym or at home and begin by either jumping up to the bar or grabbing a hold from your standing position. Make sure that your arms are wider than your shoulder width.

Engage the lateral muscles from your mid-back to your shoulders and back muscles to pull yourself upwards until your chin reaches the bar.

Do not swing or lose your form at the top of the movement.

Military Press and Push Press

Increase your shoulder strength in your bouldering strength training with a military press. It focuses on the shoulders, triceps, and core.

The push press, on the other hand, takes advantage of the power in your legs to move the bar upwards.

It’s a climbing exercise that demands good shoulder strength to maintain the weight overhead.
weight lifting for climbers - Fitness Expo

Legless Rope Climbs

Develop extremely strong forearms and biceps to climb rocks and go over boulders with lots of legless rope climbs.

Make sure you don’t stand on the rope or hook your foot or leg around the rope as you rope climb so that you will enjoy greater benefits for upper body strength.


As the king of all strength exercises, you will build brute strength with deadlifts.

Weight lifting for climbers works the muscles of your lower back, lats, biceps, core, shoulders, hamstrings, quads, and glutes.

Remember these tips:

  • Straight back
  • Tight core
  • Shoulders over the bar
  • Flex the muscles of the quadriceps and glutes

Grip Strength

Grip strength is the most important factor for rock climbing. Improving your forearm and hand strength can help you make long, challenging climbs without giving away your grip.

Here are four different exercises that you can do to enhance your wall climbing strength:

  • Grippers
  • Kettlebell carries
  • Bar hangs
  • Plate lifts

Finger Strength

Finger strength is the key to becoming a great climber.

Here are simple but surprisingly effective ways to keep your fingers in shape:

  • Squeezing a stress ballot or squeeze ball
  • Bending and folding
  • Pen rolls
  • Thumb opposition
  • Tapping and pushing

Training For Strength as a Rock Climber

As a climber, the strength training is not focused on bodybuilding and conditioning but on addressing sport-specific motor patterns and metabolic pathways, progressively overloading the system to cause an improvement in force generation, and avoiding doing anything that will negatively affect your climbing.

Climbing strength training does not happen one session at a time but over a prolonged period of weeks and months.

Listen to your body and follow a strength workout routine that will give you the best benefits.

Contact us today if you want to learn more about climbing strength training and other tips.

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