Build Strength Off the Wall

Core workout for climbers

Do 10 reps of each exercise

• Crunch Variation
  Lie on your back with knees bent and feet flat. Curl your upper body up, reaching your arms forward. Focus on engaging your upper abs and avoid pulling on your neck. Move slowly and with control.
• Dead Bugs
  Start lying on your back with arms and legs raised. Lower one arm and the opposite leg toward the floor while keeping your lower back pressed into the ground. Move slowly to maintain stability, and keep breathing steadily.
• Dead Bug Toe Taps
  Stay in the same dead bug position, but this time, lower one foot to gently tap the floor, then return to the start. Alternate legs while keeping your core tight and your lower back from lifting.
• Dish Tuck
  Begin in a dish (hollow body) position with your shoulders and feet slightly off the ground. Pull your knees toward your chest, then extend back out without letting your back arch. Stay controlled and keep your core engaged the entire time.
• V-Sits
  Sit upright with your knees bent and feet on the floor. Lean back slightly and lift your feet off the ground, balancing on your sit bones. Extend your legs out while leaning back, then bring them back in. Keep your chest lifted and avoid collapsing your back.
• Toe Touches
  Lie on your back with legs extended up toward the ceiling. Reach your hands up to touch your toes, lifting your shoulders off the ground. Focus on using your abs rather than your neck or momentum.
• Teddy Bear Sit-Ups
  Sit with your legs apart in a wide straddle position. Perform a sit-up by bending forward over one leg, then return to the starting position and bend over the other leg. Alternate sides with each rep. Move slowly and use your core to control the motion, keeping your back as straight as possible as you reach toward your legs.
• Ankle Taps
  Lie on your back with knees bent and feet flat. Lift your shoulders slightly and reach side to side to tap your ankles. Keep your lower back on the floor and focus on small, controlled movements to work your obliques.
• Russian Twists
  Sit with your feet slightly off the ground and lean back a bit. Twist your torso side to side, tapping your hands on the ground beside you. Keep your core tight and move your whole upper body — not just your arms.
• Dish Scissors
  Hold a dish (hollow body) position with your shoulders and feet off the floor. Alternate lifting and lowering your legs in a scissor motion while keeping your core engaged and lower back pressed to the ground.

watch the video here: video of the core workout

Upper Body Workout for Climbers

• Pushups
  3 sets x 15 reps (1 minute rest)
  Keep your core tight and avoid letting your hips sag. Engage your glutes and legs to maintain a straight line from head to heels. Extra Challenge: To make it harder, use rings and elevate your feet on a box or base to increase the intensity and target your upper chest and shoulders. Perform the push-ups as you would on the floor, but with your feet in line with the rings for an added challenge.
• Dips
  3 sets x 12 reps (1 minute rest)
  Keep your body upright and avoid swinging or letting your shoulders creep up to your ears. Move slowly and with control — focus on the squeeze at the top to engage your triceps fully. Extra Challenge: Like push-ups, you can make dips more difficult by using rings for added instability.
• Tuck Planche
  3 sets x 15 seconds (1 minute rest)
  Start by gripping the bars with your hands and lifting your body off the ground, so your legs are hanging. Tuck your knees toward your chest, keeping your back straight and core engaged. Your body should be parallel to the floor, with your arms fully extended and your shoulders actively pushing away from the bars.
• Handstand walks
  3 sets x 3 reps (1 minute rest)
  Start in a plank position with your feet against the wall. Slowly "walk" your feet up the wall while simultaneously walking your hands closer to the wall, until you’re in a full handstand position. Then, reverse the movement — carefully walk your feet back down and bring your hands away from the wall.
• Pullups
  3 sets x 8 reps (1 minute rest)
  Easier Alternatives:
  • Row Pull-Ups: Set up a bar or TRX straps at waist height. Position your feet on the ground and lean back, then pull yourself up towards the bar. This reduces the difficulty by giving your legs some support.
  • Negative Pull-Ups: Jump or use a box to get your chin above the bar, then lower yourself slowly, focusing on the eccentric (lowering) phase of the movement. This is great for building strength until you can do full pull-ups.
• Feeling Strong?
  Finish off your workout with some pegboard or rope climbs, if available. These exercises are a great way to test your strength and endurance, leaving you feeling accomplished and ready for your next challenge!

watch the video here: video of the upper body workout

6-minute workout

Each exercise is 30 seconds of the exercise followed by 30 seconds rest

• Shoulder shrugs
  Grip the parallel bars or dip bars with your hands, arms fully extended, and your body hanging. Keep your torso upright and engage your core. Shrug your shoulders upward as high as you can, squeezing your traps at the top, then lower them back down in a controlled motion.
• Pull ups
  Grip the bar with your palms facing away, hands shoulder-width apart. Pull your chin above the bar, then lower yourself back down. Engage your back and core to avoid swinging. Focus on controlled movement, not speed.
• Press up (Push-Ups)
  Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body towards the ground, keeping elbows at a 45-degree angle, then press back up to the starting position, engaging your chest and triceps.
• Knee rolls
  Hang from a pull-up bar with your arms fully extended. Bring your knees toward your chest and roll them up. Lower back down slowly and with control.
• Twist crunch
  Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head and bring one knee toward your chest while twisting your torso to bring your opposite elbow towards that knee. Alternate sides in a controlled motion.
• Side lunges
  Step one leg out to the side, bend that knee while keeping the other leg straight. Lower your hips, keeping your chest up and knees in line with your toes. Push back to standing and repeat on the other side.

watch the video here: video of the 6-minute workout