9 Exercises for a Complete Rock Climber’s Workout

Most workouts for rock climbers focus on strengthening their hands. However, whether you’re training for free climbing, bouldering, or indoor climbing, you need a full body workout. No time to get to the gym? No problem! Strengthen everything from your shoulders to your shins with these nine home exercises.

For these exercises you only need two things:

How to Train for Rock Climbing

Before you start, be sure to stretch. Then warm up with five to ten minutes of easy cardio (like jogging or jumping jacks). Be sure to balance the following strength training workout with full cardio workouts three times a week.

Now you’re ready to get started! The first seven TheraBand exercises work your large upper and lower body muscles while the last two focus on your hands. Start training to become a better rock climber with these exercises!

#1 TheraBand Abdominal Crunch

A stable core is useful for a variety of climbing moves. Crunches build up your abdominal muscles for knee-bars on steep terrain.

1. Lay on your back with your knees bent and hips flexed
2. Wrap the resistance band around your knees crossing it underneath
3. Hold one end in each hand
4. Lift your knees up so your hips leave the ground
5. Slowly return

#2 TheraBand Ankle Calf Raise

These raises will improve the other set of muscles you use for knee-bars, your calves. They also help when you’re out on a slab. Use a higher resistance band and fewer repetitions to build strength for bouldering. If you trad climb, then lower the resistance and focus on completing more repetitions.

1. Stand on the middle of your resistance band
2. Hold the ends in each hand, applying tension
3. Rise on your toes and hold
4. Slowly lower back to the floor

#3 TheraBand Knee Squat

Next up, squats. They strengthen your whole leg for challenging stand up moves.

1. Stand on the middle of the TheraBand resistance band
2. Hold the ends next to your shoulders
3. Keep your back straight
4. Squat, bending your knees (make sure they face forward, not turned out)
5. Hold and slowly return

#4 TheraBand Chest Flies

Give your legs a break by switching to work on your pectoral muscles. Gain the strength to do compression moves using this exercise.

1. Secure the middle of the resistance band to a strong stationary object at shoulder height
2. Turn away from the attachment and stand with one foot a little in front of the other
3. Hold the bands at shoulder height with your arms straight
4. Keep your elbows straight as you pull the bands together, keep your palms facing in
5. Slowly return

#5 TheraBand Hamstring Curl in Prone

Back to working on your legs! For this exercise you get to lay down (but don’t fall asleep!). This is the halfway point. Strong hamstrings make heel hooks easier while climbing.

1. Lay on your stomach
2. Wrap one end of the looped band around your left foot for stabilization
3. Wrap the other end around your right ankle
4. Keep your left foot on the ground
5. Bend your right knee against the band forming a ninety degree angle
6. Hold then release
7. Switch sides

#6 TheraBand Shoulder Abduction

Looking to improve your gaston-press moves on mantles? You’re off to a good start with exercise four. In addition to your pectoral muscles, your deltoids (shoulders) play an important part in this move. Strengthen them with this exercise!

1. Stand on one end of the band
2. Hold the other end in your hand with slight tension
3. Lift your arm outward keeping your elbow straight and your thumb up
4. Keep your back straight during this exercise
5. Hold and return slowly

Don’t perform this exercise if it causes shoulder pain.

#7 TheraBand Ankle Dorsiflexion

Prepare for toe hooks! This rock climbing exercise works your shin muscles. It’s the last exercise using your TheraBand Resistance Band.

1. Secure the band near the floor forming a loop
2. Sit on the floor with your legs straight in front of you
3. Insert your foot into the loop
4. Pull your ankle toward your head, flexing your foot
5. Hold then release

#8 Individual Finger Exercise

The Rolyan Ultigrip Hand Exercisers have buttons that move independently. This lets you isolate fingers to work them individually. Work weaker fingers like your ring and little finger for better grip strength while climbing. It’s especially helpful for crimping.

1. Place one finger on each button and your thumb on the hold under the exerciser
2. Press down with just your index finger and hold, release
3. Next, press with you middle finger, hold and release
4. Continue with your ring finger and then your pinkie
5. Repeat

#9 Thumb Exercise

The hand exerciser can also be used for two finger pinch grips, tripod grips, and thumb exercises. A stronger thumb makes crimping holds and pinch grips easier.

1. Remove two finger buttons and replace it with the double thumb accessory
2. Wrap your fingers under the hand exerciser and place your thumb on top on the button
3. Press down, hold and release

Congrats! You’ve made it through your workout (or at least finished reading about it). Stronger fingers, shoulders, abs, and legs will help prepare you for any type of climbing. By following these exercises, you’re on your way to becoming a better rock climber!

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