Train Smart

Indoor Rock Climbing – You’ll Fall for It!

by Scott Poston

You don’t have to be a wirey 5.13 rock climber to get in the same workout; Indoor climbing is challenging and fun, and it is appropriate for everyone!  For starters, you cannot mimic the workout in a fitness center; it’s too unique!  Also, climbing forces cross-conditioning because climbers must balance on one foot while maintaining ankle, knee, hip, spine, and shoulder stability.  It improves flexibility too, especially in your inner thigh muscles, your hamstrings and your glutes (back of the thigh).  Plus — the strength training benefit is second to none. 

Specifically, climbers spend the entire route on their hells.  So their calves and Achilles become hardened!  Often times climbers are forced to stand on small out-crops in the rock that are oddly shaped.  This trains balance and stabili9ty, which are both major components of strength.  As you climb you’re taking steps, sometimes quite large steps, upwards.  The steps are almost always one-at-a-time, so with the assistance of your arms you’re doing leg squats!  And do I even have to mention the workout your arms receive?  Expect a forest fire in your biceps, forearms, and hands in ways you just can’t imitate elsewhere.  Contrary to popular belief, you do not have to be able to do pull-ups in order to climb.  It helps!  But, it is certainly not required.

One last argument in favor of climbing.  It requires a great deal of body tension to get into those odd positions and hold them.  And to proceed from those odd positions is tough.  You have to contract your entire body just to stay in one position!  Hence he term ‘body tension’ that you’ll only find in climbing texts.  As a result, your obliques, lower abs, middle and upper abs, low back , the sides of your hips, and every other tiny muscle you never knew existed gets rocked!  The very best part… you don’t even have to think about it, it just happens as you try desperately not to fall off.

There are dangers, of course. 

1. If you’re not willing to fall a few feet, then climbing is not for you. 

2. Be conservative the first few times you climb.  Your body will be stressed in ways it hasn’t been since you climbed the monkey bars in grade school.  As soon as you start to feel worked, stop, and come back another day.

The DAC has a climbing wall (see picture to the right), and I host a Bouldering Challenge every Tuesday from 5-6 PM.  No sign up or additional fees required.  Stop on by and try out this unique workout appropriate for anyone up to the challenge.

                                     Call if you have questions: 720.931.6740.  Rock on!