rock climbing exercises at home - pushups

Rock climbing exercises at home!

Is this possible?

In 20 minutes?

Well, yes and you can do them without any equipment.

No matter what kind of a fitness freak you are, everyone has to deal with those days when going to a climbing gym is not on the priority list.

Hectic schedule, too exhausted, or you’re not in the mood. But you still don’t want to skip your daily workout routine to stay fit, we get it! Even the most dedicated gym heads can’t pull the plastic on a daily basis.  But you gotta stay on track and avoid being lazy.

So attention all of those who are a bit too lazy to get to the gym, there are numerous ways to build climbing fitness right in the comfort of your home.

In this post, we have assembled a list of 10 rock climbing exercises you can do at home. You can do these rock climbing exercises at home during your workdays and unleash your inner climbing beast on the weekends.

The best thing is that you can do these exercises comfortably with limited time and space. These movements will use your own body weight and you will not need any equipment either. Additionally, they will be good for your cardio as well as the core.

Is rock climbing a good form of exercise?

Rock climbing is a workout all on its own and will prove to be pretty rough on you if your body is not in proper condition for it. As we have mentioned before, rock climbing is not only great for building your core but it also provides your body with an adequate amount of cardio that it needs to stay in shape.

Weight loss is useful to deter many medical conditions and rock climbing is pretty effective when it comes to weight loss. It will not only allow you to build some muscles but will also prove to be helpful in aerobics.

The intensity level of these climbing-focused exercises is high. Your entire body is in it and all those underworked muscles will light up once you start these rock climbing exercises at home. Whether you do rock climbing outdoors or in a gym, this activity will focus on building your core, your arms, legs, glutes, and back. Rock climbing exercises at home can really put you on a roll and build your core.

Rock climbing will not only increase the flexibility of your muscles but it can also push your heart rate to 150 beats per minute depending on your body type. Apart from that, it’s also a low-impact activity but only if you are doing it in the right way. It’ll boost your stamina and your strength both at the same time and will keep you mentally healthy too.

How many times per week should I complete this 20-minute routine?

It entirely depends upon how fit you want to get. That’s the sweetest part of these rock climbing exercises at home!

If you are preparing yourself to take part in competition well, then you need to spend more time at the gym. But on those lazy or busy days, you can run through these rock climbing exercises at home at least once a week.

If you are looking to build some strength just to keep yourself from being flabby, then doing these rock climbing exercises at home once a week with your other exercise routines will be more than good enough.

But these rock climbing exercises at home are designed to keep you fit even if you have limited time or space. In fact, 20 minutes are only what these exercises will take from you.

1. Bodyweight squats

rock climbing exercises at home - body weight squat

What part of the body does it focus on?

Bodyweight squats are one of the top rock climbing exercises at home that focus on building your leg muscles.

How many sets and reps?

You can do this exercise with 3 to 5 sets of 10 reps.

How to perform this rock climbing exercise at home?

Bodyweight squats are one of the best rock climbing exercises at home. Begin by standing with your feet and legs apart. The distance between your feet should be equal to your shoulder width. With this stance, you will be a lot more comfortable during your workout.

Now start going down in a squat to the point where your thighs become floor parallel. Now press up back to your standing position. These squats will become a lot more effective if you use some kind of weight. This exercise will boost your hip mobility.

2. Lunges

rock climbing exercises at home - lunges

What part of the body does it focus on?

Lunges are among the best rock climbing exercises at home that also focus on building your leg muscles.

How many sets and reps?

You can do this exercise with 3 to 5 sets of 10 reps.

How to perform this rock climbing exercise at home?

You can begin this exercise by standing in a way that you feel comfortable. Now, step forward and keep extending until your front leg is in a 90-degree angle and your back leg is floor parallel. Then get back into your comfortable standing position and do it with your other leg.

You can add some weight and make the workout more intense if you want. Your joints will stay healthy and the exercise will also prevent any injuries. Lunges are one of the top rock climbing exercises at home for strengthening leg muscles.

3. Pushups

rock climbing exercises at home - pushups

What part of the body does it focus on?

Pushups are among the best rock climbing exercises at home that emphasize on conditioning your upper body muscles.

How many sets and reps?

You can do this exercise with 2 to 4 sets of 10 to 20 reps.

How to perform this rock climbing exercise at home?

Many people do push ups the wrong way and this can cause injuries and negatively impact your workout. First, lie down on the ground facing downwards and make sure that your feet remain together. Now position your arms in a way that your elbows face your toes and are at your shoulders’ width.

Now, using your arms, raise yourself while keeping your body straight from head to feet. You can prevent your hips from sagging by contracting your abdomen. Repeat the moves at a steady pace, you don’t need to hold your breath either. Pushups are always one of the top rock climbing exercises at home if you do them right.

4. Pull-ups

rock climbing exercises at home - pull ups

What part of the body does it focus on?

Pull-ups are one of the very useful rock climbing exercises at home that help in building your upper body muscles.

How many sets and reps?

You can do this exercise with 2 to 4 sets of 10 reps.

How to perform this rock climbing exercise at home?

You might be thinking that you will need some special kind of equipment to do pull-ups, but that is not the case. Go for a table body row for this purpose. You will only need a desk or kitchen table. Just lay down in a manner that your face is facing the table’s edge. Make sure that the table remains stable when you grip it if it is a narrow one.

Now, using your upper back as well as your shoulders try to pull up and get your chest as close to the table as possible. After that go back down but keep yourself up a few inches from the ground and go back up. Pulls ups are among the most effective rock climbing exercises at home.

5. Tricep dips

rock climbing exercises at home - tricep dips

What part of the body does it focus on?

Triceps dips are one of the rock climbing exercises at home that will make your upper body muscles more mobile and strong.

How many sets and reps?

You can do this exercise with 1 to 3 sets of 10 reps.

How to perform this rock climbing exercise at home?

You need to hold your position on a secure table or chair. Make sure your hands are apart from each other equal to your shoulders’ width. Now hold the table and extend the legs right in front. Keep your hands straight and your elbows bent at an angle. Now slowly move towards the ground and bend your elbows at a 90-degree angle.

Your back needs to remain close to the table for extra stability. When you reach the ground straighten up your elbows. Also, make sure to avoid body raising or legs bending. Triceps dips are one of the best rock climbing exercises at home for boosting upper body strength.

6. Crunches

rock climbing exercises at home - crunches

What part of the body does it focus on?

Crunches are one of the most effective are best rock climbing exercises at home that also builds up your upper body strength but it also works well for your back.

How many sets and reps?

You can do this exercise with 3 to 5 sets of 10 reps..

How to perform this rock climbing exercise at home?

For this workout, you will have to lie down on the ground with your back facing downwards and keep your feet flat. Now place your both hands right behind your head. The next move is to roll up your shoulders and try to push your head right towards your knees.

Your shoulders need to be four inches high from the ground. Now lower down your head back to the ground and repeat. Crunches are highly effective as rock climbing exercises at home.

7. Wrist curls

What part of the body does it focus on?

Your fingers and forearms will be extremely useful in rock climbing and wrist curls will focus on this region effectively. Therefore, they are one of the best is the best rock climbing exercises at home.

How many sets and reps?

You can do this exercise with 5 to 7 sets of 10 reps at basic.

How to perform this rock climbing exercise at home?

Wrist curls are among the most important rock climbing exercises at home for developing forearms. Just sit on a very stable chair for this workout. You can hold a soup and then position one of your arms on your leg. You need to ensure that your wrist remains free and your palm face remains up. Now curl your wrists up towards yourself and then lower them down and repeat.

8. Wrist curls reverse

What part of the body does it focus on?

Reverse wrist curls also keep your fingers and forearms strong so they are also among the top rock climbing exercises at home.

How many sets and reps?

You can do this exercise with 5 to 7 sets of 10 reps at basic.

How to perform this rock climbing exercise at home?

Just like wrist curls, the reverse version is equally effective as rock climbing exercises at home. It is just the reverse version of wrist curls and you will have to hold your position on a stable chair. Now take a small weight or a dumbbell in both your hands. Position both your forearms on your legs and try to keep your wrist free. Now try to curl up your wrists towards yourself and then lower them back down and then repeat.

9. Planks

rock climbing exercises at home - plank exercise

What part of the body does it focus on?

Planks are one of those best rock climbing exercises at home that will boost your core and develop strength in your midsection.

How many sets and reps?

You can do this exercise for at least 5 minutes and extend it to as long as you want.

How to perform this rock climbing exercise at home?

For planks, you need to position yourself in a way that you are going to do push ups. You need to bend your elbows at a 90-degree angle and make sure that you rest your entire body weight on your forearms. You can remain in this position for as long as you prefer.

If you want to make this exercise a bit more challenging, then try to extend or lift your arms while maintaining your overall plank position. You can also try to lift your one arm and the opposing leg at the same time if you want. Planks are one of the easiest rock climbing exercises at home but you can make them challenging if you want.

10. Hanging leg lift

What part of the body does it focus on?

Hanging leg lifts as one of your rock climbing exercises at home will boost your core and condition your midsection.

How many sets and reps?

You can do this exercise with 3 to 5 sets of 10 reps.

How to perform this rock climbing exercise at home?

You can do a hanging leg lift by hanging yourself on a pull-up bar and keep your arms straight. Now try to pull your legs up so that they are at a 90-degree angle from your hips. Now, slowly lower your legs down. Make sure that while lifting the legs your knees don’t bend. Hanging leg lift is among some technical rock climbing exercises at home but they also contribute a lot to boost your core.

Summary of the routine for rock climbing exercises at home

<table>
<tbody>
<tr>
<td>Exercise</td>
<td>Sets</td>
<td>Reps</td>
</tr>
<tr>
<td>Bodyweight squats</td>
<td>3 to 5</td>
<td>10</td>
</tr>
<tr>
<td>Lunges</td>
<td>3 to 5</td>
<td>10</td>
</tr>
<tr>
<td>Pushups</td>
<td>2 to 4</td>
<td>10 to 20</td>
</tr>
<tr>
<td>Pull ups</td>
<td>2 to 4</td>
<td>10</td>
</tr>
<tr>
<td>Tricep dips</td>
<td>1 to 3</td>
<td>10</td>
</tr>
<tr>
<td>Crunches</td>
<td>3 to 5</td>
<td>10</td>
</tr>
<tr>
<td>Wrist curls</td>
<td>5 to 7</td>
<td>10 to 20</td>
</tr>
<tr>
<td>Wrist curls reverses</td>
<td>5 to 7</td>
<td>10 to 20</td>
</tr>
<tr>
<td>Planks</td>
<td>1-5mins</td>
<td>-</td>
</tr>
<tr>
<td>Hanging leg lift</td>
<td>3 to 5</td>
<td>10</td>
</tr>
</tbody>
</table>

Conclusion

These ten rock climbing exercises at home are best for building overall strength in your body. Of course, there are numerous other workouts that you can also use as rock climbing exercises at home but these are the best for you to perform when you have a limited amount of space and time available at your disposal.

Rock climbing is an intense activity and you need to build strength and stamina in your entire body if you want to be successful at it. Even if you are doing it for staying fit then you need to do it right! Well, now you don’t have any excuse!

These rock climbing exercises at home will improve your cardio and build core and you won’t have to repent if your hectic schedule is keeping you from hitting the gym.

So are you ready to give it a go today!

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