Would you like to feel more confident on the climbing wall? Do you feel like there could be more to climbing than training hard? You’ve been bouldering for some time and you feel stuck in patterns? Then this guide is for you. Discover how to climb more confidently with simple techniques. Learn how improving your body awareness in bouldering can improve your climbing performance more effectively than focusing solely on strength training.
What is body awareness and how is that important in bouldering
Body awareness is mentally being connected to your body. In bouldering, body awareness refers to the ability to control your body alignment in space and position it accordingly during climbing movements.
The more a climber becomes aware of their body, the lower their risk of injury, and the better their balance and efficiency on the climbing wall will be.
How does one develop body awareness in climbing?
When we start climbing, progression comes relatively quickly because everything is new to us. But there comes a time, around V5 when, for some reason, as new climbers, we can experience some sort of blockage. In climbing we call this a plateau.
Common beginner mistakes related to body awareness
- Over-gripping holds instead of engaging the legs in the movement
- Misjudging distances between holds due to a lack of spatial awareness
- Relying too much on upper body strength and forgetting about putting the legs to use
By addressing these habits, climbers can start to unlock new levels of confidence and performance.
5 ways to build body awareness and climb confidently
1. Train for climbing by doing other sports
Activities like yoga, tai chi, or gymnastics develop proprioception, flexibility, and your overall body tension, and improve your balance during climbing.
Moreover, by engaging in slow movement and gymnastic exercises you learn to pay attention more to your body’s sensations. These practices allow you to connect with yourself on a deeper level and become more observant of detail.
- Tai Chi for climbers: Tai Chi movements for beginners are great for setting the climbing pace and helping you work your core and balance.
- Yoga for climbing: If you are curious about exploring yoga and its benefits, check out our detailed guide on Yoga for climbing: videos, tips, and more!
2. Core and mindfulness and climbing
When you are a beginner in bouldering it’s hard to become aware of something you were never aware you had. Let alone use it! It takes time to learn how to connect your core with the rest of your body, especially when you are confronted with a new sport.
That’s why before starting to develop strength skills, focusing on body awareness might be a better idea to climb more confidently.
- Climb slow: Start climbing by moving intentionally. Land your feet quietly and observe your movements. Move slow, just like you would be doing Tai Chi on the bouldering wall. Be a ninja!
How will you know you are moving slowly enough? Your core will tell you. - Climb/Pause: As you reach for a hold, pause for a second before you grab it. By doing this you’ll learn how to position yourself correctly and find the least forcing posture.
3. You can do it, put your legs into it
As beginners we do that a lot: underestimate our legs. In truth, trusting more the legs in climbing allows us to progress without actually doing any training at all. But how do you do that?
Beat slipping off holds by using your feet
As a beginner, you probably often experience your feet slipping off holds. I know I did! If this happens to you too, a trick you can do is try to intentionally point down your toe and pretend you can pull the foothold using the calf muscles.
This action engages both your core and legs, will help you climb better and it will contribute to a better balance on the climbing wall.
Use your feet to reach far away holds
Beginners feel tempted to reach for the next handhold instead of using their feet to get there. Instead, engage your hamstrings in the movement and push through your leading leg like you would in a lunge.
Here is a simple leg workout for climbers that will make your legs stronger and ready for climbing.
4. Precise foot placement
Your feet, along with your hips generate most of the movement in climbing. Exploring micro-movements is best at helping you observe how small adjustments impact your balance and efficiency in generating movement.
Edging, Smearing, Heel Hooking: Master these foundational skills with this beginner’s guide to Rock Climbing Footwork Technique: Beginner Level & Basics
Blink drills: While climbing, choose a foothold and then close your eyes. Move your foot onto the chosen foothold using your senses. (Choose boulders you can easily manage to practise this)
5. Get climbing rhythm
When the idea of body awareness starts making sense to you, it’s time to move on to the last step: climbing rhythm. Rhythm helps you have a nice flow while climbing and trains you to make quick decisions while at it.
Choose easy boulders or sports routes to practise this: Use speed-climbing walls or large jug routes to work on continuous, fluid movement. Avoid stopping or readjusting between holds. The idea is to move as fast as you can.
What are the benefits of climbing rhythm? Over time, by working on your climbing rhythm you’ll develop the ability to make quick decisions while climbing, you’ll get better cardio and endurance and you’ll climb faster.
- Adam’s Ondra interval bouldering: According to Adam Ondra, a good way to train fast climbing is by climbing intervals.
- Pick 4 easy-medium boulder problems (for your level).
- Climb each problem 4 times back-to-back.
- Rest for 1 minute between problems.
- Repeat until all problems are completed.
Climbing and training tips to prevent injury
- Always do a progressive warm up before climbing or training session. Check out this super quick complete climbing warm up.
- Avoid over-gripping to prevent finger injuries.
- Focus on precise foot placement to reduce strain on knees and ankles.
- Engage your core to protect your lower back during dynamic movements.
Body awareness – the foundation of your bouldering journey
Climbing is a lot about body sensation and not just about performing moves. Whether you’re training in a climbing gym, bouldering, or rock climbing every climb is an opportunity to discover what your body can do.
To end on a positive note…
Here’s the good thing about climbing – it stays as exciting and interesting as you make it. Incorporating new techniques might feel challenging, but it’s also an opportunity to rediscover your body’s potential, strengths, and limitations.
And remember: at Boulderflash there is always a climbing guide waiting to be explored or some gear that can fit your climbing bag.
Bonus climbing material for you:
Quick wins for beginners to level up every part of your body for climbing:
I find this Climbing masterclass with Neil Gresham – an oldie but goldie, very useful and inspiring for every climbing beginner:
What techniques help you climb harder and feel more confident? Share your tips and experiences in the comments!
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