If you've been doing ab or core workouts, but they consist of endless variations of crunches, stop and keep reading. Gone are the days of hundreds of crunches. There are more effective and functional core exercises that climbers should prioritize to deliver on-the-wall benefits.
A strong climber must have a solid core. Let's clarify: we don't mean having a six or eight-pack. While there may be physical benefits to training for a strong core, functional core strength isn't defined by visible abs. The "core" is a complex system, technically referred to as the lumbopelvic hip complex (LPHC), and includes all the muscles, from superficial to deep, that connect your upper body to your lower body.
Training all the muscles that compose your core is critical to on-the-wall stabilization. Think locking off on a hold to reach the next or deadpointing to a small crimp. A climber with a strong core can confidently execute these moves because their core muscles provide stability as they change positions. However, crunches or sit-ups alone won't develop adequate strength. To save you from wasting your time, let's dive into the best core exercises for climbers.
Core for Climbers (Crunch-free exercises)
We’ve outlined eight core exercises that target all the major muscle groups that comprise your core, including the lower back muscles, rectus abdominis (also known as the six-pack abs), transverse abdominis (deep abs), obliques, hip flexors, pelvic floor muscles, and the diaphragm.
Forearm Plank Knee to Elbow
Start in a forearm plank and bring your knee to the back of your elbow. Aim to keep good form (i.e., butt down, shoulders engaged). Any plank variation is an excellent workout for climbers as a plank mimics the body tension required when climbing, but in a horizontal plane. This variation spices up a traditional plank by engaging all the abdominal muscles, in addition to the hip flexors, glutes, quads, and shoulders.
Bear Plank Bird Dogs
Start in a tabletop position, hovering your knees on the ground, and alternate lifting and extending your opposite arm and leg. This plank variation targets obliques, rectus and transverse abs, glutes, quads, and shoulders. Lifting the opposite leg and arm requires you to engage your core stabilizer muscles to maintain your balance.
V-Ups
These are the classic gymnastic exercises (have you seen a gymnast's core strength?!), and for good reason. V-ups target the abs, engaging the hip flexors and low back stabilizers. Good form involves keeping your lower back in contact with the ground. Otherwise, you'll feel excessive strain on your hip flexors and lower back muscles.
Hanging Knee or Leg Raises
Begin with hanging knee raises and progress to straight-leg raises. Aim to minimize swinging or kipping motions, as these can reduce the workout's impact on your core by recruiting other muscles and relying on momentum. Try not to arch your back, focusing on engaging your core throughout the entire motion as you raise your knees or legs to a 90-degree angle. It may be tempting to lower your legs quickly, but resist the urge and lower them slowly and with control. You’ll feel your deep core and hip flexors working.
Lying Leg Lifts with Hip Lift
If hanging leg raises are too challenging, start with lying leg lifts with hip lifts. While lying on the ground, perform a normal leg lift. At the top, lift your butt and low back off the ground as if you were driving your heels toward the ceiling. Aim to keep your lower back in contact with the ground (except during the hip lift) to protect your hip flexors and engage your transverse abdominis and low back stabilizer muscles.
Side Plank Hip Dips
Starting in a side plank, dip your hip to the floor and lift back up. This exercise is straightforward yet effective in targeting the obliques while still engaging the other core muscles.
Deadbugs
Take the bear plank exercise from earlier, flip it on its back, and you have a dead bug. Focus on keeping your lower back in contact with the floor throughout, and extend the opposite arm and leg, keeping them slightly off the ground. A fan favorite Pilates move, the slow and controlled movements engage your hip flexors, low back stabilizer muscles, and rectus and transverse abdominis.
Extended Forearm Plank Hold
Perform a forearm plank with your elbows positioned directly over your eyes. Hold for a set amount of time or until failure for an added challenge. The extension increases the stimulus on your abs, back, and shoulder muscles, delivering more significant results in less time than a traditional plank.
Next time you have an ab workout or the schedule, say goodbye to crunches and perform these eight exercises for the most effective core workout for climbing. All you need is ten minutes to cycle through each exercise for 30 seconds to 1 minute, with a 10-20-second rest between each exercise. Focus on maintaining good form and executing each movement slowly and with control. If you try these, comment below if you’ve noticed any improvements in your strength and climbing!
