Whether you climb indoor or outdoors on routes or boulders you need to do some form of warming up. Failure to do so will often lead to poorer performance and/or injury. We cover some of the basics of warming up for indoor and outdoor climbers.
Warming up for the Indoor Climber
At an indoor climbing wall a good warm-up will extend the length of a session, by allowing you climb harder for longer.
The majority of climbing walls will have some easy top roping for groups, these routes are ideal for warming up on as they will allow you to work your muscles without tiring. You need to operate below the level where you nd your arms becoming pumped because of the build up of lactic acid. You should be excercising in anaerobic way. If you do start to become pumped lower off and drop the grade and angle of the routes that you are warming up on. Very easy bouldering on slabs, traverses or juggy routes can offer an alternative.
Throughout the warmup, how does your body feel; are you finding it too intense? If so, make things a easier, the level you warm up at will rarely be too easy. You will be able to feel your body warming up, and the blood flowing more freely through the muscles, a raised heart and breathing rate and a glow of light perspiration. Keep going until that feeling is well established (for about twenty minutes).
The warm-up is a great time to introduce some climbing drills that help reinforce technique on this easy terrain. So as part of your warm-up visit some of the exercises we’ll in the Basic climbing techniques section. Exercises like climbing only facing left, then right, being sideways on (zigzagging up the wall), climbing silently, climbing slowly, Climbing one or no handed and climbing like a monkey. All these exercises develop good technique and used during the warm-up will help switch you mind to climbing mode. Doing them every time you go climbing will engrain them in your subconscious and help ensure that you think about effeciency whenever you climb.
Warming up at the wall
- Remember climbing during the warm-up can never be too easy!
- A warm-up should last for at least twenty minutes.
- Consider doing some technique drills.
Video on the importance of warming up
Warming up at the wall
Warming Up Outside
At the crag it may be harder to do a thorough warm-up, although sometimes a long walk-in suffices. You may find that by the time you have rigged a top rope or racked up you have already cooled down, so consider doing an easy route as a warm-up. If you have warmed up on the approach wrapping up in an extra layer of clothing once you have arrived at the bottom of the cliff can make a big difference.
If climbing an easy route isn’t possible then bouldering up and down the first few moves of a climb several times is a good alternative. This process of going up and down the start of a route can be extended to actually placing gear and coming back down, not only getting warmed up but also getting to know the route and the gear.
Simply walking around the bottom of the crag, moving and flexing your arms and hands as well as jogging on the spot will all help to get the heart and lungs into gear. Whatever you do, any form of warm-up will help you climb better and fight off the pump.