Tag Page ClimbingTips

#ClimbingTips
Jessie

Climb Smart, Climb Long: 3 Injury-Prevention Tips

You know the horror stories: torn pulleys, dislocated shoulders, spontaneous orthopedic visits… But no thanks. I’m not here to climb myself into surgery—my goal is sustainable, long-term climbing. So I’ve put together this checklist based on solid coaching advice + medical logic. Let’s check your routine: is your body safe out there? — 🔥 Golden Rule of Injury Prevention: Prevention > Rehab 1. Warm up like you mean it ⚠️ Finger prep • Do at least 5 minutes of finger mobility (you can find “climber finger warm-up” tutorials everywhere—worth it!) • Hang on big holds for 30s x 3 sets to ease your tendons into the load. 💡 PSA: Don’t start cold on tiny crimps. Your fingers will file a lawsuit. ⚠️ Full-body dynamic warmup • I follow a go-to YouTube warm-up for shoulders, hips, and ankles. • Indoor gym rule: no warmup = no projecting. Nobody wants the “free wheelchair experience” special. — 2. Climb against your instincts ✅ Learn how to fall—seriously • Bouldering falls: Tuck your chin, brace your core, land on your butt—not your hands. • Top-rope falls: Stay upright, push gently off the wall with your feet. No flailing, no wall-smacks. ✅ Let go before you break • Can’t hold it? DROP. Don’t death-grip crimps like your job depends on it. That’s a one-way ticket to rotator cuff hell. • Missed your dyno? Jump down. Your pulleys will thank you. ✅ Tape is tech • If you’re trying hard moves on small holds: tape those fingers. • Wrap A2/A4 pulley zones properly (search for “climbing finger taping tutorial”—lifesaving stuff). — 3. Risk Management ≠ Killjoy 🔵 Beginner phase • Get a coach. “I’ll just figure it out” = “I’ll just injure myself soon.” • If you can’t top out a V1 clean, skip the flashy V3 dynos. 🔵 Intermediate phase • Follow the “10 route rule”: climb 10 problems of the same grade before moving up. • Focus on static moves and footwork. Big dynos look cool, but your joints don’t care. 🔵 Plateau phase • Cross-train: core, shoulders, back. Control over your body = better falls, fewer injuries. • Pain scale hack: If finger pain goes over 3/10 while climbing—STOP. The wall will still be there tomorrow. — We’re in this for the long haul. Train smart, fall safe, tape up, and rest when you need. Your body isn’t just your climbing tool—it’s your climbing partner. 👣 — #sport #climbing #ClimbingTips

Climb Smart, Climb Long: 3 Injury-Prevention Tips
Jessie

Climbing Essentials: 4 Key Movement Concepts to Master Different Techniques

Just started climbing and struggling with these? 👇 🔹 Feet slipping, hands feeling weak 🔹 Arms burning out after 10 seconds on the wall 🔹 Wanting to dyno but always just missing it… Don’t worry! The real climbing barrier isn’t strength—it’s technique + efficiency. ⸻ Skill 1: Footwork 🎯 Precision foot placement = climbing efficiency unlocked! Good footwork means you climb with your feet pushing, not just hands pulling—making it way easier. • Quiet Feet Practice placing each foot softly and silently, improving precision and stability. • Toe Placement Use your shoe’s toe to hit tiny holds or tight spots with more control. • Edging & Smearing Edging: Use the inside or outside shoe edge to grip holds. Smearing: Press your whole sole against the wall for friction on slabs or slick surfaces. 💡 Tip: Save energy by training your feet first—climbing is about standing up, not just pulling yourself. ⸻ Skill 2: Body Positioning 📏 Stability = staying close to the wall, so you can reach farther and hang longer. • Hip Engagement Keep your hips close to the wall to reduce arm strain and save energy. • Backstep Turn one foot inward and step back, naturally pressing your hips to the wall and extending your reach. • Flagging When off-balance, kick the other leg out to counterweight and regain stability. 💡 Tip: Climbing moves may look flashy, but they’re really about small moves with big smarts. ⸻ Skill 3: Movement Efficiency ⚡️ Use less energy, climb longer and steadier. • Straight Arms Keep your arms straight and locked to hang on bones, not muscles. • Core Engagement Activate your core for balance, especially during traverses, overhangs, or tiny footholds. • Dyno A powerful, dynamic jump needing perfect timing—a milestone for intermediate climbers. 💡 Tip: Climbing isn’t about arm strength—it’s about energy management. ⸻ Skill 4: Mental Game 🧘‍♀️ The more nervous you are, the easier you fall—your mindset can make or break your climb. • Visualization Mentally rehearse your moves before climbing; it boosts confidence and decisiveness. • Box Breathing Breathe in for 4 seconds, hold 4, breathe out 4, hold 4—to calm nerves and steady your breath. • Focus on the Now Don’t dwell on past slips or future fears—keep your eyes locked on the next hold. 💡 Tip: Climbing trains your brain as much as your body. Stay calm = double your success rate! ⸻ #sports #Climbing #ClimbingTips

Climbing Essentials: 4 Key Movement Concepts to Master Different Techniques
Jessie

How I Finally Got Better at Sport Climbing

For years, I was stuck. My arms were strong, but my climbs told another story. What finally moved the needle? Rethinking what “climbing hard” really means. It’s not just power—it’s: 🔸 Reading routes like a map. Crux? Rest? Flow? Know them before you tie in. 🔸 Crux power from bouldering. Your ability to hit 2–3 hard moves in a row. 🔸 Endurance training—both the long burn (aerobic) and short burst (anaerobic). 🔸 Rhythm & recovery—don’t drag your feet on easy moves. Save that chalk and blood for where it matters. Once I started filming my climbs, rehearsing beta, and climbing smarter (not harder), things clicked. My onsights got better. Projects felt… possible. Next time, I’ll share how I break down a hard route from first try to send. #Sports #ClimbingTips #SportClimbingJourney

How I Finally Got Better at Sport Climbing
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