Dо you know that to climb with ease you do not need strength, but skill? If you want to last longer on the climbing wall, get less tired and achieve more, you need to know the basic climbing techniques.
Here are the most important techniques every climbing beginner should know.
Techniques involving the legs
The legs are the basis of climbing. Many beginners try to pull themselves up the wall with their hands and get tired quickly. To avoid this, think of climbing as a ladder – do not pull yourself up, but use your feet while balancing with your hands.
The main techniques for using the legs are edging and smearing:
Edging is exactly what it sounds like: You step and hold on to the edge of your shoe. You can use the inner edge, where your thumb offers stability in smaller holds, or you can use the outer edge. Your choice depends on the direction you need to go to get in or out of the hold.
Smearing occurs when you don’t have actual support, so you rely on the rubber of your friction shoe against the wall.
When climbing, keep in mind the following tricks:
- Try to keep your feet just below you.
- After stepping on your foot, keep it still. You will have a better chance of staying in this position while considering your next move.
- Keep your heel low to have more contact with the wall.
When the route is easier and leads straight up, climbing is quite intuitive. When you have a route where you have to move and pull in different directions, you have to use your body to maintain balance.
When you need to hold a handle that is on the sides, pulling straight down is not recommended. In this case, you need to find a way to maintain balance so that you do not lose your balance.
How to maintain balance?
• Press your foot in the opposite direction of the download to create a counteraction;
• Pull in the opposite direction with your other hand or hooked leg;
• Lean hard and use your weight as a counterweight.
If you want to get less tired while climbing and recover faster afterward, you can achieve this using the following techniques:
Keep your arms straight. Upright arms allow the skeleton to take most of the weight. This calms the muscles. Even a slight bend in the elbow means that the muscles work to keep it there.
Focus on your hips. Beginners often keep their hips square to the wall, which may seem very stable, but it puts a lot of strain on your muscles.
Try to keep one hip pressed up against the wall. This helps keep your weight above your feet and allows you to move forward with your arms straight.
Having a hip close to the wall brings your shoulder close too. Thus, the entire weight is in line with the legs, which reduces your chances of detaching from the wall and falling. The closed arm also changes the pulling angle of the handles, making it easier to grip.
Good climbers climb with their eyes. Keep an eye on the wall to look for holds that allow you to rest quickly. Don’t just focus on the markings.
When you find a good place to rest, use it. Allow your heart rate to slow down and then continue climbing.
If you want to become a better climber, you need to improve your technique and movement. And the best way to do this is to climb whenever you can (you achieve this is with an at home climbing wall). Learn the principles of movement and balance, and you will notice how you progress fast and get tired more slowly.