Additional information
Become strong with the right traning
Stay injury free and become a better climber with exercises shown on this page. Further down you can see suggestions for a great warm-up before climbing.
Exercises
Play video
Half Cossack squat
Play video
Single-arm back bend
Play video
Wide-legged camel
Play video
Raised push-up with rotation
Play video
Standing star
Play video
Swimmer Hover
Play video
Single-leg glute bridge
Play video
Active hang
Play video
45˚ Lock-off with elastic band
Play video
Pinch Grip
Play video
Hanging knee tucks
Play video
Cossack squat
Play video
Push-up with rotation
Play video
Camel, narrow stance
Play video
Angels with elastic band
Play video
Standing star
Play video
Single-leg glute bridge
Play video
Dead hang
Play video
Pull-up with elastic band
Play video
Pinch Grip
Play video
Hanging leg raises
Play video
Cossack squat
Play video
Push-up to back bend
Play video
Angels with elastic band + Squat
Play video
Standing star
Play video
Single-leg glute bridge
Play video
Dead hang, half crimp position
Play video
Pull-up
Play video
Hanging leg raises, toes to bar
Half Cossack squat
Purpose: To improve hip mobility and hip and leg strength
Stand in a wide stance, toes rotated outward
Move your weight over one leg, alternate sides
Keep knee aligned over toes
2 x 10-12 repetitions
Single-arm back bend
Purpose: To improve mobility in the spine and the shoulders
Sit with one hand supporting behind you, fingers facing away
Lift hips into a back bend, look toward your free hand as you reach overhead
2 x 5-8 repetitions
Wide-legged camel
Purpose: To improve mobility in spine and shoulders
Kneel on a mat or pillow
Place hands on your heels, fingers facing back
Lift and extend your hips and chest upward
2 x 10-12 repetitions
Raised push-up with rotation
Purpose: To strengthen the upper body and improve spine mobility
Perform a push-up against a bench or box
At the top rotate the upperbody through the spine
Look toward the outstretched hand
2 x 8-10 repetitions
Standing star
Purpose: To improve shoulder stability, thoracic mobility and hamstring mobility
Reach up with one arm
Touch the ground with the opposite hand, rotating through the spine
Keep gaze on the outstretched hand
2 x 8-10 repetitions on each side
Swimmer Hover
Purpose: To strengthen the back and the shoulders
Lie on your stomach, with head and chest lifted and arms straight out in front
Sweep arms down to your sides, hands behind your back. Reverse the movement
2 x 10-12 repetitions
Single-leg glute bridge
Purpose: To strengthen the gluteal and hamstring muscles
Lie on your back with one heel on a box
Keep the other leg in the air
Lift your pelvis upwards, squeezing through the buttocks
2 x 8-10 repetitions on each side
Active hang
Purpose: To strengthen grip, back and shoulders
Hang on a bar
Engage and pull the shoulder blades down and away from the ears
3 x 15 seconds
45˚ Lock-off with elastic band
Purpose: To strengthen the grip, back and shoulders
Hang on a bar, loop an elastic under the legs to decrease the load
Engage shoulders down, away from the ears. use a thinner elastic to increase the difficulty
3 x 15-20 seconds
Pinch Grip
Purpose: To strengthen the pinch grip
Hold a pinch block with a light weight attached
Increase the difficulty by using a wider pinch or a heavier weight
3 x 20-30 seconds
Hanging knee tucks
Purpose: To strengthen the core, shoulders, and grip
Hang on a bar. Engage shoulders down, away from the ears
Lift knees up towards the chest
2 x 6-8 repetitions
Cossack squat
Purpose: To improve hip mobility and hip and leg strength
Stand in a wide stance, toes rotated outward
Move your weight over one leg, alternate sides
Keep knee aligned over toes
3 x 8-12 repetitions
Push-up with rotation
Purpose: To strengthen the upper body and improve spine mobility
Perform a push-up
At the top, rotate the upperbody through the spine
Look toward the outstretched hand
2 x 8-10 repetitions
Camel, narrow stance
Purpose: To improve mobility in spine and shoulders
Kneel on a mat or pillow
Place hands on heels, fingers facing back
Lift and extend your hips and chest upward
3 x 10-12 repetitions
Angels with elastic band
Purpose: To strengthen the shoulders
Pull elastic overhead, leading with the thumbs
Slowly return to the start position
3 x 8-12 repetitions
Standing star
Purpose: To improve shoulder stability, thoracic and hamstring mobility
Hold a weight overhead with one arm
Touch the ground with the opposite hand, rotating through the spine
Keep gaze on the outstretched hand
2 x 8-10 repetitions on each side
Single-leg glute bridge
Purpose: To strengthen the gluteal and hamstring muscles
Lie on your back with one heel on a box
Keep the opposite leg in the air
Lift your pelvis upwards, squeezing through the buttocks
3 x 8-10 repetitions on each side
Dead hang
Purpose: To strengthen the fingers
Hang, using all 4 fingers on large edges
Engage shoulders down, away from the ears
2-3 x 15-20 seconds
2-3 min break between each hang
Pull-up with elastic band
Purpose: To strengthen the grip, back and shoulders
Hang on a bar. Loop an elastic under the legs to decrease the load
Engage shoulders down, away from the ears
Pull the chest up to the bar
Use a thinner elastic to increase the difficulty
3 x 6-8 repetitions
Pinch Grip
Purpose: To strengthen the pinch grip
Hold a pinch block with a weight attached
Increase the difficulty by using a wider pinch or a heavier weight
3 x 10-20 seconds
Hanging leg raises
Purpose: To strengthen the core, shoulders, and grip
Hang on a bar, engage shoulders down, away from the ears
Lift straight legs up to an "L" position
2-3 x 6-8 repetitions
Cossack squat
Purpose: To improve hip mobility and hip and leg strength
Stand in a wide stance, toes rotated outward
Move your weight over one leg, alternate sides
Keep knee aligned over toes
3 x 8-12 repetitions
Push-up to back bend
Purpose: To strengthen the upper body and improve spinal mobility
Perform a push-up
Step one foot behind the other and rotate your body face up
Lift hips into a single-arm back bend, rotate back to push-up position
3 x 6-8 repetitions
Angels with elastic band + Squat
Purpose: To strengthen the shoulders and the legs
Pull elastic overhead, leading with the thumbs
Hold and perform an overhead squat
Keep knees aligned over toes and back straight
Slowly return the arms to the start position
3 x 8-12 repetitions
Standing star
Purpose: To improve shoulder stability, thoracic and hamstring mobility
Hold an inverted kettlebell (bottom up) overhead
Touch the ground with the opposite hand, rotating through the spine
Keep gaze on the outstretched hand
Keep knees straight
3 x 6-10 repetitions on each side
Single-leg glute bridge
Purpose: To strengthen the gluteal and hamstring muscles
Lie on your back with one heel on a box
Keep the opposite leg in the air
Lift your pelvis upwards, squeezing through the buttocks
3 x 15 repetitions on each side
Dead hang, half crimp position
Purpose: To strengthen the fingers
Hang, using all 4 fingers on small edges
Engage shoulders down, away from the ears
2-4 x 20-30 seconds
2-3 min break between each hang
Pull-up
Purpose: To strengthen the grip, back and shoulders
Hang on a bar
Engage shoulders down, away from the ears
Pull the chest up to the bar
Add weight to increase difficulty
3-4 x 4-6 repetitions
Hanging leg raises, toes to bar
Purpose: To strengthen the core, shoulders, and grip
Hang on a bar, engage shoulders down, away from the ears
Lift straight legs up, bringing toes to bar
Alternating between sides and middle
2-3 x 4-6 repetitions
Related Articles
Strength training and youth
There is no reason why children and adolescents should not train strength. On the contrary, it is beneficial with training strength for all age groups - as long as you do it correctly.
Find out more
Get Set - Train Smarter app
The Get Set - Train Smarter mobil application is available for free in Google Play and Apple app stores, and ready for download in 9 languages.
Find out more
Play video
Half Cossack squat2 x 10-12 repetitions
Play video
Single-arm back bend2 x 5-8 repetitions
Play video
Wide-legged camel2 x 10-12 repetitions
Play video
Raised push-up with rotation2 x 8-10 repetitions
Play video
Standing star2 x 8-10 repetitions on each side
Play video
Swimmer Hover2 x 10-12 repetitions
Play video
Single-leg glute bridge2 x 8-10 repetitions on each side
Play video
Active hang3 x 15 seconds
Play video
45˚ Lock-off with elastic band3 x 15-20 seconds
Play video
Pinch Grip3 x 20-30 seconds
Play video
Hanging knee tucks2 x 6-8 repetitions
