Top 10 Climbing Warm-Up Exercises

Here are 10 warm-up exercises to get you ready for your climbing
session. Do 1 set of each for a warm-up… or do 3 sets of each for a little conditioning training that you can do from home on a rest day.

1. Finger flossing. (10x)

• Flex the fingers from the proximal interphalengial joint
• Flex the finges from the metacarpo-phalangial joint
• Close the fist placing the finger tips on the palm
• Reverse the steps to bring your hands back to an open position

2. Antagonist muscle activation: extensor’s isometric

• Use an elastic band (ie. Finger elastic, broccoli elastic, theraband etc…)
• Open fingers against the elastic resistance -> hold 3 sec (x10)
• Open fingers against elastic resistance -> hold 5 sec (x10)
• *number of repetitions may be increased or decreased depending on your elastics resistance

3. Arm oscillation (10x) forward & side ways

• Strong foundation & CORE activated
• Move your arms straight forward doing pulse/oscillation, palm up
• Keep the pulse to bring your arms back down, palm down
• Do 5x forward and 5x side ways

4. Arm swing (20x) forward & side ways

• Strong fondation & CORE activated
• Palm up, move your arms straight forward
• Palm down, bring your arms back down
• Do 10x forward and 10x side ways

5. Arm & forearm nerve and fascia flossing (10x)

• Start with both arms lifted straight out on each side
• Extend the right hand up and flex the left hand down
• Bend your head to the side your hand is up (right side first)
• Alternate position of your hands moving your head side to side

6. One leg flag (10x)

• Stand on one foot: keeping hips stable and knees pointing forward
• Cross the floating leg behind the standing leg without putting weight on it
• Stretch both arms diagonally in opposite directions, keeping your balance
• Alternate sides

7. Lunge + twist (10x)

• Lunge position: Right leg to the front with a 90 degree knee bend +
  left leg to the back with 90 degree knee bend
• Keep your right knee above your foot and a straight posture through your spine
• Rotate your upper body to face right
• Repeat by alternating sides

8. YWT modified (10x)

• Y: From flat on the ground, lift both arms straight up at a 45 degree angle, with thumbs pointing up.
• W: Bend elbows to bring arms towards your side at a less than 90 degree angle
• T: Extend elbows out to the side, straightening your arms, and turning your thumbs down
• Inverse Y: lower arms down to a 45 degree angle, keeping thumbs down

9.Bird dog (10x)

• Table four position, CORE contracted
• Lift up and straightened opposite arm and leg
• Alternate with other side, keeping the CORE engaged at all time

10. Plank: ventral / side / side / ventral

• 30 sec ventral plank
• 30 sec side plank (right side)
• 30 sec side plank (left side)
• 30 sec ventral plank