Best core exercises for climbing

3 May, 2024

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9 minutes read

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When most people think of core exercises for climbing, they think of getting a six-pack or a perfect V. To be fair, these physiques are what’s portrayed in the media. This makes that perfect six-pack idealised and, in my opinion, overhyped. A six-pack represents a strong core, but a strong core doesn’t need to look like a six-pack. Do you see the difference?

Instead of spending hours doing sit-ups or crunches each week, let’s have a little fun with our workouts! Okay, maybe working out your core isn’t exactly fun, but variety is the spice of life, so let’s switch it up!

We’ll discuss what your core is, why it’s important, and some exercises for climbers to help you improve it. No matter your level of core strength, this article will help you find the workouts for you. Below are the best beginner, intermediate, and advanced core exercises for climbers that are sure to improve your climbing.

Contents

What is your core?

Before we get into the core exercises, it’s important to understand what the core is. As I said, it’s more than just having a six-pack or that desired V in your lower abdomen.

The core is responsible for so much of your body’s strength, but it’s often overlooked. Without a strong core, your body will rely on your ligaments and bones, which increases your chance of injury. Lower back pain is a common discomfort felt with an under-progressed core.

So, what is your core? Your core is made up of muscles that surround the spine, pelvis, and hips. Think of any muscles between your shoulders and thighs; this is your core. It’s the muscles in the stomach (your abs), lower back, and deeper muscles within the pelvis and spine.

Why a strong core helps your climbing

Now that you know your core and why it’s important, let’s look at it when climbing. Body tension is the name of the game when climbing and your core is at the heart of it. Keeping your feet on the wall, moving efficiently, reaching far on overhung problems? – thank your core for that.

It takes tremendous strength to cut loose with your feet and bring them back onto the wall. Imagine holding a deadpoint high above you or stopping a barndoor right before you slip off, that’s your core! Other muscles are at play, too, but without a strong core, these movements are much harder to do. Not only will a strong core help keep you on the wall, but it will also help minimise injury when climbing.

Maintaining your body position, such as keeping your hips close to the wall, is crucial to conserve energy. Core training will increase the strength and endurance of these muscles and improve your climbing.

Core training for climbing

Whether you’re new to climbing core training or a seasoned veteran, below are some exercises to help you improve your strength. We’ll start with beginner core enthusiasts, so scroll down if you’d like the intermediate or advanced workouts.

Beginner exercises

These exercises are designed for climbers who have already developed a core strength base. If you’re entirely new to training your core, start with a routine of planks, superman’s, knee raises, and crunches. Once you’ve developed your core, check out our further workouts.

These workouts require little equipment and can be done anywhere you can lay your body. Choose four of these six exercises to build your routine. For each exercise, aim to complete 10-12 reps for 4-6 sets. Make sure to rest for a few minutes between each set.

Shoulder taps

Begin in an intense plank position
Slowly and with control, raise a hand from the floor and tap your opposite shoulder
Control your arm and bring your hand back to the plank position
Perform the same movement with the opposite hand
That is one repetition

Plank with leg tap

Find your plank position with your feet close together
Raise your right leg and step it out to the side
Bring that leg back to the center and step the left leg out
Bring your left leg back to the center
That is one repetition

Dead bugs

Lie on your back with your feet in the air, your hips flexed to 90°, and knees bent at 90° with your arms straight up
Bring your right foot to the ground, maintaining a 90° bend, and your left arm to the ground over your head
Make sure your lower back is always touching the ground
Repeat with your other side
This is one repetition

Walk outs

Find your plank position on your knees
Walk your hands away as far as possible without losing tension
Walk your hands back to your normal plank position
That is one repetition
To make this more challenging, walk your hands slower

Bridge with rotation

Equipment needed: Something to hold

Hold a bridge at the correct intensity for you
Hold an object with straight arms directly above you. It can be anything: a rope bag, a potted plant, your cat—you name it! Bending your arms will make this a little easier.
Slowly and with control, lower the weight to touch your object to the floor to the side of you
Return to the middle and repeat on the other side
That is one repetition

Lunge with rotations

Equipment Needed: Something to hold

Hold your weight (maybe your cat) directly in front of you
Take a big step forward and bend your front knee 90°
Drop your back knee down and bend it 90°
Slowly and with control, rotate to one side as far as you can
Return to the middle, then rotate to the other side
That is one repetition

Aim to perform these workouts 2-3 times a week for 4-6 weeks before moving on. If you’re having trouble after 6 weeks of performing 4 sets, continue this routine until you feel stronger. Make sure to switch it up, too. Swap two of the four exercises to keep it fresh.

If this routine becomes too easy, try maximising your sets and performing six of them. If it’s still too easy, move on to the intermediate workouts below!

Intermediate exercises

Your core is already strong, but you want to improve it to take your climbing to the next level. This next workout is sure to make you feel the burn. Built by The Climbing Nomads, this is an endurance test for your core.

Here is a link to the video if you would like to follow along:

This routine consists of ten exercises completed in one set and requires no equipment. It is the best workout for climbers looking to improve their core with minimal time. Each exercise is to be performed for 45 seconds with a 15-second rest.

Flutter kicks

Lie on your back with your legs slightly off the ground
Kick each leg in the air independently
Only kick your legs to about a 45° angle

Seated twist

Sit in a C position with your feet off the ground
Bend your knees slightly with your feet on the ground (raise the feet for a more challenging workout)
Bring hands together with bent arms in front of you
Twist to the right side, then to the left

Bridge with leg raises

Find a comfortable bridge position with your feet flat on the ground
Raise your right leg, bending at the knee, and bring it back to the ground
Repeat with your left leg

Oblique dips (side plank with dips)

Find your side plank position on your forearm
Dip your hips down, then back up
Raise yourself onto your hand to make this harder

Mountain climbers

Find a raised plank position
Bring your right knee to your left elbow
Lower your right leg
Bring your left knee to your right elbow
Lower your left leg and repeat

Plank

Find your suited plank position. This can be on your hands or forearms. Squeeze every muscle that you can!

Opposite oblique dips (Side plank with dips)

Perform another set of oblique dips on the opposite side.

Body arch

Find a plank position with your forearms on the ground
Shift your weight back and create an arch with your bum in the air
Fold your arms toward each other
Keep your shoulders in line with your head and hold this position

Laying leg raise

Lie on your back
Place your hands under your bum
Raise your legs at your hips, then lower back down
Try to keep your legs straight as you perform reps

V sit

Sit on your bum and raise your legs at a 45° angle
Lean back at the same angle and hold
Keep your arms parallel with your body to hold your balance
To make it easier, slightly bend your knees

If this is too much of a jump, try performing each exercise for 30 seconds, taking a 30-second rest. Alternatively, if this feels too easy, try performing multiple sets! If multiple sets aren’t enough for you, check out the Advanced core exercises below!

Advanced core exercises

This next workout is designed for those with excellent core strength who want to maintain and improve it. You’ll need some equipment for most of these workouts.

These workouts come from Eric Hörst, a renowned climbing coach and author of Training for Climbing. For more information about Hörst and his specific training programs, check out his site at Training For Climbing.

For a detailed view of each of these workouts, check out Hörst’s training video here:

Ab roll out

Equipment needed: TRX trainer or rings

Kneel in front of the grips and grasp with your palms facing down
Push your arms forward until they’re in a straight line with your shoulders
Hold for two seconds
Return to starting position
3 sets of 6-12 repetitions with a three-minute rest

Windshield wipers

Equipment needed: Pull-up bar

Hang from the bar until your back is almost parallel to the ground, and your shins are near the bar
Rotate your feet 90° to one side
Return to the middle, and rotate your feet to the other side
3 sets of 6-12 repetitions with a three-minute rest

Superman

No equipment needed

Lie face down on the floor
Extend your arms and keep your toes pointed straight
Slowly and with control, raise your right arm and left leg as high as possible and hold for a second
Return to the starting position and repeat with the opposite limbs
2 sets of 20 repetitions, or until you can no longer perform the moves with control

Front lever

Equipment needed: Pull up bar or rings (with a bent knee)

Hang straight-armed, then pull up halfway
Push your hands forward
Drop your head backward
Lift your legs (with one knee bent)
All done in a single motion, trying to stay parallel
Hold for 2-3 seconds
Return to start and switch legs
3 sets of 3-5 repetitions

Dumbbell snatch

Equipment needed: Dumbbell or kettlebell

Stand with feet wider than shoulder-width apart with a dumbbell in front between your legs
Point your toes about 20° outward
The starting position includes a flat back, bending equally at the hips and knees with your free arm out and back to help balance
Grab the dumbbell and extend through the range of motion
Explode through the knees first, then simultaneously the hip, knee, and ankle extensions
As you stand and pull the dumbbell, bend your elbow to lift the weight above your head
Stand in the finish position for one second
Lower back to the start
2 Sets of 5-10 repetitions (begin with moderate weight and add more as you build strength)

Improving core strength tips and takeaways

Our core lies at the heart of our body, so it’s important not to progress your workouts too quickly. If a workout is too hard to perform with the correct form, modify it or switch to an easier workout. Depending on your time, you can train these muscle groups 2-3 times a week! Whatever your routine, correct core climbing training requires you to stay consistent.

So, pick these core exercises when planning your next workout routine! But we want to hear from you, so let us know in the comments which workout plan you will start!