5 warm-up exercises for bouldering

Bouldering, an intensive form of climbing on walls of 4/5 meters high, without the use of ropes or harnesses, requires both physical and mental preparation. To prevent injuries and maximize performance, proper warm-up is crucial. Here are 5 effective warm-up exercises to consider before you start bouldering.

1. Dynamic Stretching

Before you start bouldering, it is important to activate your muscles and increase your range of motion. Dynamic stretches are ideal because they prepare your body for the movements made while climbing. Examples of dynamic stretching include arm swings, leg swings and torso twists. These exercises help warm up and stretch the muscles without overloading them, which is essential for avoiding muscle strains.

2. Low-intensity cardio

A short, low-intensity cardio session, such as jogging in place or jumping rope for 5-10 minutes, can increase the heart rate and improve blood circulation to the muscles. This increases oxygen flow, which is essential for muscle performance and endurance while climbing.

3. Planks

A strong upper body (your core) is vital for bouldering because it helps stabilize the body against the wall. Performing a plank, where you hold the position for about 30 seconds to a minute, can activate and strengthen your core muscles. Start with a standard plank and vary with side planks to train the obliques.

4. Pull-ups

Specific to climbing sports, strengthening the shoulder blades and upper back muscles is crucial. Scapular pull-ups, where you hang from a pull-up bar and pull your shoulder blades down and together without bending your elbows, help strengthen the muscles you use when you pull your body up the wall.

5. Wall Pushes

Wall presses or wall pushes are a great way to activate the muscles you use when pushing against the climbing wall. Stand with your hands against a wall at shoulder height and slowly push yourself away from the wall and back again. This movement helps warm up the chest, shoulder and tricep muscles.

Each warm-up session should be tailored to individual needs and the specific demands of bouldering. It is important to pay attention to the body during these exercises and to recognize any signs of pain or discomfort. This not only helps prevent injuries, but also ensures a better climbing experience.

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