Resistance bands are becoming more and more popular amongst climbers. And you’re about to find out why.
Requirements of a well-performing athlete are fast climbing, good flexibility, mobility, body and movement control, endurance and explosion (the ability to do dynamic moves to reach holds as well as controlling them).
The same applies to the rest of us mortals, only at a relatively much lower level. And, believe it or not, part of acquiring these abilities involves using resistance bands.
The surprising benefits of using resistance bands in climbing
From full-body workouts, building strength to rehab sessions, thorough warm-ups before climbing and active stretching, climbing resistance bands are the magic tools climbers can use for their training, recovery, and stretching. Especially when you don’t have hours available to spend training!
As a personal notice, I discovered resistance bands and their benefits while going through the rehab process for my shoulder injury.
Discover the variety of climbing resistance bands and choose the right one
Resistance bands exist in various shapes and colours. However, on the climbing market, we can find three main ones:
- Loop bands
- Pull-up assisting/mobility bands
- Therapy flat bands
Read on to find out how to use each one of them!
Loop bands
They are very effective for working the glutes and thighs, shoulder range of motion, and strengthening as well as improving your ankle stability.
Pull-up assisting/mobility bands
Super versatile, the pull-up resistance bands are used for performing effective full-body warm-ups and workouts, stretching. They are a good option for your climbing mobility exercises.
Therapy flat bands
Just like pull-up resistance bands, they are also very useful for shoulder strengthening exercises such as the rotator cuff, effective workouts, and climber rehabilitation routines.
Why do resistance bands have different colours, shapes, and sizes?
The way colours in bouldering gyms indicate the difficulty level of a route, the same way resistance bands have different colors so they can indicate how rigid or elastic they are. This way you can better choose which one is the right one for you and your training.
For example, Lattice has a set of 4 bands ranging from light to extra-hard that target different energy systems. They are durable, non-toxic, and soft to the touch and you can find them in our shop here.
- Yellow – 5kg
- Red – 10kg
- Black – 20kg
- Blue – 30kg
On the other hand, YY Vertical has a set of 5 available in our shop here. Ranging from ultra-light to extra-hard, they’re made out of silicone, they’re soft to the touch and don’t smell.
- Blue – 5kg
- Green – 15kg
- Yellow – 25kg
- Orange – 35kg
- Red – 45kg
Therefore, depending on your climbing level you can choose which one is suitable for you and your preparation level since each one is marked with its corresponding weight in kilograms. This makes it easy to choose the right one for your level of preparation.
What are the best climbing resistance band exercises for climbers?
Watch Hooper’s Beta’s video below for 12 killer shoulder exercises to understand how to effectively use resistance bands in climbing:
Another amazing video is from Shauna Coxsey below. Part of her routine for the Olympic program for Tokyo 2020, is maybe one of the best resistance band workout routines for climbers. I honestly find it more efficient than the classic outdoor warm-up by climbing easier grades because it warms up the shoulder effectively and strengthens them at the same time.
This set of 6 exercises includes push press, lat pull-ups, chest press, scapular retraction, bent-over row, and lat pull-down. Everything you want for a safe pre-climbing routine. Some of these exercises are also what I used to do during my SLAP partial tear recovery routine.
Target specific muscles in your training and more
Some exercises target specific muscles in warm-up routines, upper body mobility, rehab after an injury, injury prevention, or training adaptation. Read on to find out more.
No pull-up bar? No problem!
Use a climbing resistance band to target the same muscles with zero pull-ups.
Replace a basic pull-up by performing resistance band pull-downs. Keep your arms shoulder-width apart while raising your hands over your hand. Then pull the band down of your chest so your shoulders can squeeze in together behind your back while your fists are at the same level as your shoulders. To get a better understanding watch this video:
T holds for a strong core and back
Take a resistance band (colour of your choosing) to hold at shoulder height with your palms facing in front of you. Squeeze your shoulders in so you have a straight back. Hold the band between 10 – 20 seconds, release, and repeat 5 times.
Progress your pullups
Trying to do your first pull-up/one-arm pull-up or do you want to speed your pull-ups? Use a resistance band to help you!
Getting into this kind of exercise can be difficult, whether you are a beginner climber or a more experienced one. However, the best resistance bands fit for such workouts are those from Lattice Training or YY Vertical. Both options offer different strengths to best suit your practice and training level and they can be used for assisting you in your first one-arm pull-ups or for removing weight whilst hangboarding.
Five key benefits of using resistance bands
- It doesn’t just help with building muscle but also with melting away fat, more than free weights or other bodyweight exercises
- They’re affordable, easy to travel, and spare you money because you can skip fitness gyms
- Because they are so versatile, these bands are key in building a healthier foundation and general strengthening for athletes as well as for older people (preventing osteoporosis without putting pressure on the joints) and pregnant women
- Helps with injury prevention and strengthening exercises while being injured
- Stretching and mobility. Climbing resistance bands are great for any pre-workout exercise as well as post-workout. They are a good option for whoever is intending to improve both their flexibility and range of motion because they assist you in stretching targeted areas of your body.
Remember resistance bands can be used in many ways and another thing that makes them great is the creativity they allow in one’s training. We kindly encourage you to use them wisely, in a correct posture, and never against what your body is telling you.
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