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Crush Your 2019 Climbing Goals by Fixing Common Muscle Imbalances

Training for Climbing | Fitness and Yoga

Most Americans typically give up on their new year’s resolutions two weeks into every new year. Climbers seem to be a different breed. If I’ve noticed anything at Earth Treks Englewood over the last few weeks, it’s a committed focus towards crushing your climbing goals in 2019.

Conversations I’ve overheard in the last week:

“I’ve kind of plateaued in my climbing over the last year. I really want to break into the next number grade”

“There’s this bouldering project I’ve been eyeing on Mountain Project, but it feels WAY out of my pay grade.” “I’ve only been climbing for a few months, but I’m so stoked. I can’t wait to see what I’m climbing by the end of the year!” 

I’ve got some great ideas to help you reach your climbing goals in 2019. Let’s start by heading into the fitness area/weight room!

Wait, what? The fitness area? Yes! The fitness area will be your friend for injury prevention, balancing out your weaknesses, and help you finally reach the just-out-of-reach handholds you’ll find on harder routes.

As you climb more, you’ll find that a few, specific muscle groups get stronger rapidly. That’s why it’s important to strengthen the other muscle groups and joints that are gaining strength, but more slowly, such as your lower abs, your chest and triceps.

4 EXERCISES TO CORRECT COMMON MUSCLE IMBALANCES

Here are 4 exercises that will balance out some common issues climbers battle: general muscle weaknesses, antagonist muscles imbalances, and joint weakness.

Perform these exercises after your climbing session or after performing any pull exercise, such as pull-ups. Soon enough, you’ll be on track towards building a healthier, stronger body that will help you reach your 2019 climbing goals.

  1. Spidermans: After all, Spiderman does climb walls! Spidermans will challenge your stability from your core and shoulder joints and will also test your hip mobility.
  2. Shoulder Taps: Shoulder taps are another exercise that will challenge your stability from your core and shoulder joints and will also test your hip mobility.
  3. Shoulder Raises: This exercise will help you strengthen your anterior shoulders and balance out your pull muscles.
  4. Hanging Knee Raises: Challenge those lower abs while keeping proper engagement of the muscles surrounding your shoulder joint and shoulder blades.

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