Rock climbing may seem easy at first, but once you try it, you realize that it looks easy only when you see professional climbers; They have already mastered the art of rock climbing. It is not so intuitive at the beginning and there are techniques that you must learn so that you can begin to develop them and improve your climbing skills.
For example, beginners tend to focus on using their hands first, instead of focusing on leg techniques. It is much easier to use your legs (which are much stronger) than your hands (tend to be weaker in comparison). This is just a small example of the things you must be aware of while learning to rock and apply them consciously. Over time, you will get used to these techniques and movements and use them subconsciously. This is when you have mastered the basic principles and can develop it to improve and improve.
In this article, we will share with you these important techniques and movements so that you can gain confidence faster than you just expect to be able to choose intuitively. Practice these techniques every time you are in the gym climbing or rock climbing a real rock face. Be aware of your movements and decisions and do not rush. The speed will come with time and a lot of practice.
How to climb on rock for beginners.
Here are some useful techniques that you should try and apply every time you climb.
Heating and stretching
At first, it may not seem necessary, but the truth is that warm-up and stretching can significantly improve your techniques and movements when you start climbing. Generally, 30 minutes of warm-up and stretching will improve blood circulation and will load muscles and ligaments that tend to receive less blood flow. This tends to improve your reactions when climbing, which also gives you the possibility to perform more difficult movements and postures, which allows you to advance on the rock or on the wall to climb.
Stretching and warming also awaken muscle groups that tend to be neglected during our daily lives and routines. As you go up, these muscle groups will start working, so heating and stretching them will give you an advantage.
Improves climbing, strength comes later.
Before you have the strength you need for the toughest climbing routes, aim to learn the proper climbing techniques on the easier routes. Try to improve and improve on the easy routes before going to test yourself in the most difficult. Also, strength comes with time, so do not think that being stronger will make you a better climber.
You need to have precise movements and make the right decisions while you scale. this is really important. Aim for perfection, good static and / or dynamic climbing.
Relax your grip
It may seem counterintuitive at first, but holding the rock too strong will actually make your techniques and performance worse. Not only that, but you give a lot of strength to your grip technique, it will wear you out quickly and you will get tired much faster. Many professional climbers tend to climb easily and with as little stress as possible. That gives them the flexibility and speed they need while climbing. Otherwise, you are slow and rigid in the face of the rock or the wall and, therefore, all your posture, your techniques and movements are affected.
Try to think about your grip and the amount of strength and tension you put in your movements. Consciously, try to relax a bit and think of your climbing as if it were fluid and flexible like water; Without much resistance it is still rising.
Challenging points of support
It may sound counterintuitive, but having poor support points can improve your posture and your movements. The points of support that are too far away and difficult to stand on will help you to concentrate better on how to climb. It will also help you get the strength you need, since too far support points require strength from the leg muscles.
However, the handles should be good, since they will give you some security when you hold them, but your points of support will always keep you in alert mode and force you to use as much force as you have, overcoming the limits and strengthening yourself. as a result.
Balance is one of the most important techniques you need to learn and finally improve. Without a good sense of balance, you will not be able to climb a wall well enough, your energy will run out very quickly and you will get tired just as fast. Most beginners have not practiced balance techniques before and, therefore, do not know how to scale correctly.
Then, when you go to scale, think about the balance point of your body: it is somewhere in the middle (your belly) or it will always be in the center, however, you are placed on the wall. Focus your mind on that central point and try to feel how your weight can be used to facilitate climbing. You can use your balance point to advance. To test your sense of balance and improve it, try this exercise.
Find a slab or wall of 60 degrees to be able to cross it without using your hands. Just concentrate on how you position your feet and where you step, and most importantly, focus on your balance. Use your hands only when you need to avoid falling. Otherwise, try not to use them, so you know where your weak points are and work on that.
Stay near the wall
It is important to keep in mind that the closer your body is to the wall, the better you can use your balance techniques at an optimal level. This means that you can balance much easier and with less effort. The knees should seldom point toward the wall, but should be away from the wall; in this position, your body will be as close as possible to the wall.
Lean away from the wall only when you try to see your route ahead, otherwise, stay close to the rock and control your steps closely. Doing this also improves your accuracy during the climb. Also, keep in mind that if you keep your posture more upright (your legs are in a straight position), more will unbalance and, therefore, your center of gravity will move away from your grip and wall. So, as you can see, staying close to the wall is closely linked to a better balance technique.
The technique of the step back.
This technique means that you can move the right or left edge of the foot to push the corresponding part of the hip towards the wall. This means that if you step on the right foot at a point of support, you turn the right hip towards the wall and move your right foot slightly, almost as if you were dancing. Most professional climbers do exactly this movement. They rarely climb in front of the wall like a lizard. Usually, they rise slightly at an angle from the face of the wall.
Using this technique will also help you match your steps much faster. Suppose you place your left foot on a support point and then combine it with your right foot and then step back with your right foot. This combination of movements requires time and energy. Learning the backing technique will allow you to immediately use your right foot in a backward position without losing precious energy.
What this means is that it is much easier to use your legs to push you up. To make sure you’re doing it right, you should always look at your hands: are they fully stretched while holding the handles? If so, this means that, hopefully, your legs are in a squat position. To advance on the wall, push yourself with your legs and your hands should only keep it from falling and keep your balance.
Rarely should you use the strength of your arms to get up (unless you are climbing a rock). It is also important to move up only when you have secured a good support position. Only then bend the arms and push (with the legs) and pull (with the arms) upwards.
Be smart when using your fingers
It is common for beginner climbers tend to break the tendons of the fingers in their first years of ascent, usually within 3 years. They believe that when they started climbing and improved their techniques and built strength, they can rely much better on their hands and fingers. With several years of practice raising your finger, the tendons have not yet had the opportunity to strengthen. The more you try to climb more difficult routes, the more risk you run the risk of breaking the tendons.
You may have acquired a false sense of strength and endurance, simply because you can see how your muscles develop. While this is fine (may have strength), it may confuse you with the ability of your fingers to recover and your ability to withstand great pressure and stress when hanging on smaller and smaller dams (instead of hand grips) open, using the palm of the hand to hold). Be careful with this and protect your fingers. Build your tendons and fingers little by little and do not push yourself on routes that are too difficult and the retentions are too small.
3 point contact
This means that, in the best case, you should have three points in contact with the wall: two feet and one arm, or two arms and one foot. The fourth foot or arm should be used to help you move forward. These three points of contact will keep you safe from the wall while you try to find the fourth grip or secure grip. This practice will also help you use much less energy and take you to a smoother, smoother path up.
Also, trust your climbing shoes: the rubber creates a good solid grip with the wall or rock, and if you have found a good grip, there is virtually no chance of it falling. Of course, if the retention is small, you should be more careful.
Static climbing technique.
This type of technique is useful for beginners, since it only has to use the static movement of the muscles instead of the impulse of the body. Using your momentum is practical when you need to be fast and it is also possible when you are an advanced climber. However, to get used to climbing, it is better to use static movement.
The way it works is to move the legs and arms first and then move the body accordingly. This is extremely useful, since it does not take much effort to place the arms and legs and then change the weight of your body. This technique keeps your energy for more difficult crosses. The dynamic movement also used this technique, but in a more fluid way, which means that both the extremities and the body weight move almost together in a smooth movement.
When you apply this technique, apply most of the pressure on the legs, while the arms will maintain balance. First you can decide your hand grip while your body is immobile. When you have a solid grip, move your feet to plant your body weight firmly and then move your body to change its position. Also, notice the amount of noise your feet make while trying to find a solid foundation. If you tend to move your feet too much and you hear a lot of noise in them, then your static technique is not good: try to improve it.
This technique is related to the above, but it uses its dynamics and the impulse to change its body weight. It is similar to the previous version, but a little more advanced and requires that you have more experience in climbing. If you have mastered the technique of static climbing, you can continue using the Dead Point technique.
The idea is that you can move your weight and your limbs together, so all your movement on the wall is a fluid movement. When you decide to reach a higher point, you may realize that it is a little more than just reaching out and grabbing the grip. You need to push your body up so you can grab hold of the hold. This movement also requires an explosive force, and if your hands and legs are not so strong, you should try this technique.
As your body moves upward, this is called dead center: your body is in motion and the weight has not yet stabilized. The moment your body must begin to descend, you must have reached the desired grip. This means that you should be able to calculate correctly whether you can maintain that grip or not.
To practice the deadlift technique and do it at low altitudes, you can simply go to the pebble wall and try this movement there. It is definitely more challenging, but you will get the idea of this technique. Bouldering almost always uses the dead-end technique because it requires explosive muscle strength and strength. Static climbing does not work much when you climb the rock wall.
Appropriate fall techniques
Fall is a natural part of climbing. Learning to fall properly in its early stages of getting used to climbing in the first place is of crucial importance. The proper fall will also ensure that you do not get hurt during the fall. Of course, most people who start climbing are afraid to fall, even if they are secured with the rope. And as any climber has experienced a fall, you must overcome that fear, face it and learn to fall properly.
Because you need to go through your fears, here we explain how to make sure you will fall without causing injury.
- The rope is clear and has not rolled into anything. – your feet, arms, equipment, etc. The rope should be clear and completely loose in its path, so you can trust it when it falls
- You are aware of the irregularities in the wall under your feet. – This means that if you know what is beneath you, you will know how to stay away from it and not hit any bolt, foot stand or similar.
- You move away from the wall immediately when you slide your grip. Moving away from the wall will ensure that you do not hit some of the rocks on the wall, irregularities, etc. Keep your body at arm’s length from your legs, as this will protect you from hitting the wall, therefore, use your feet.
If you follow these techniques mentioned above, you should be safe from what falls, suddenly or if you expect it. The more you practice falling, the more intuitively you will protect yourself the next time you fall.
The most important thing to remember is to practice climbing. There is no better way to apply the above tips and techniques than to simply go out and climb. As we all know, practice makes perfect, so use your time wisely and be aware of your movements and techniques. While you are aware of how to climb, you must improve and improve over time.