The core is one of the most important muscle groups for climbers. A strong core is required to keep body tension on the wall. It allows you to keep your feet on the wall, even during steep overhangs. If overhang terrain is something you struggle with, and you often cut loose from the wall, or you can’t get your feet back on after cutting loose, then your core could use some work!
Luckily for you, the core is one of the easiest muscle groups to train at home. You don’t need any weights for the exercises I’m about to show you. A simple yoga mat (or some rolled-up towels) will do.
Our core workout is climbing-specific meaning the core muscles targeted will translate directly to climbing! These exercises range from beginner to intermediate level as we don’t think those with the ability to train core using the front lever need us to tell them what to do.
do I need to train my core for climbing?
Whenever training for climbing or bouldering comes to mind, many climbers will automatically imagine hang boarding or campus boarding to train finger strength. True, finger strength is crucial for climbers but only at later stages. Many beginners and intermediate climbers have other things to think about, such as their core.
If you struggle with keeping body tension, performing heel hooks, keeping your feet on the wall, flagging, and other essential techniques for climbing, then you likely lack some core strength to be able to pull these off.
Core training can be very helpful for beginner and intermediate climbers to progress in their climbing journey. Sure, ‘just climbing’ might be enough to train the core but additional exercise (be it at home or at the climbing gym) will improve your climbing strength.
9 core exercises for climbers
1. plank knee to elbow
- Start in a forearm plank position. Brace your core and keep your back straight.
- Lift your leg and extend it towards your elbow
- Pause briefly before returning to the starting position
- Alternate between both sides
2. Plank rotation
- Start in a straight-arm plank position, keeping the core and glutes tight.
- Reach your arm for the sky by moving your upper body and rest at the top
- Bring your arm down and repeat on the other side
- Alternate between both sides
3. Plank glute kick
- Start in a forearm plank position with arms shoulder-width apart. Brace your core and keep your back straight.
- Kick back one leg using your glutes
- Exhale as your return it to the starting position
- Repeat the kick with your other leg
- Alternate between both sides
4. russian twists
- Start with both feet flat on the floor at a 90-degree angle
- Lift backward and tilt your legs off the floor
- Twist your arms towards the left side
- Repeat on the right side
You can make this exercise harder by using a medicine ball, kettlebell, or any other type of weight.
5. dead bug
- Start by lying flat on your back
- Bring your arms straight above your head and bend your knees and hips at 90 degrees
- Start by lowering the right arm and extending the left leg stopping just before they would hit the floor
- Return to the starting position
- Repeat with your left arm and right leg
- Alternate between both sides. Keep your core engaged.
If you struggle with this exercise, try to do it with just the arms first followed by just the legs.
6. swimmers
- Lie on your stomach with both arms and legs extended out
- Slowly raise your right arm and left leg
- Drop down and repeat with the left arm and right leg
7. Plank with alternating arm and leg lift
This is the harder version of the swimmer exercise mentioned above.
- Start in a straight-arm plank position with your feet slightly apart
- Lift your right arm and left leg
- Drop down to the start position
- Repeat with your left arm and right leg
8. oblique dips
- Start in a forearm plank position. Brace your core and keep your back straight.
- Drop the hips to the right until they nearly touch the mat
- Return to the start position and repeat on the other side
9. plank row
- Start in a straight-arm plank position with a dumbbell in each hand.
- Perform a row with one arm while keeping your elbows close to your ribs
- Return to the starting position
- Repeat the movement on your other side
This exercise can also be done with just one dumbbell. In this case, perform the movement 10 times on one side before moving on to the other side.
If you don’t have access to dumbbells, you can perform a variation of this exercise called shoulder touches.
To perform a shoulder touch, start in the same straight-arm plank position and tap your right arm on your left shoulder. Repeat on the other side.
how to fit these exercises into your training schedule
Everyone has a different approach to training. Some will dedicate 30 minutes a day to training, others dedicate 30 minutes per week. Whichever one you are, is entirely up to you. The key isn’t to work out a lot, the key is consistency.
If you spend 30 minutes a day training core for a week only to give up the week after, something clearly wasn’t working. People get busy, lose motivation, forget about the exercises, and the list goes on.
In order to be consistent about your climbing ab training, you’ll need to answer a few questions:
- What am I doing this for? Setting a goal is important to motivate you to keep going
- How much time am I willing to devote to core training? Be honest with yourself. Even the smallest amount of time is fine as long as you stick to it.
- How many days per week am I willing to devote? I recommend training core 3 days per week (e.g. on climbing days)
- When is the best time of day to train my core? Ideally, you will schedule your workout at the same time to stay consistent.
You should be able to create a decent core training schedule from these simple questions.
Here’s an example schedule.
Monday:
- plank knee to elbow (3 sets 10 reps)
- plank glute kicks (3 sets 10 reps)
- plank rotation (3 sets 10 reps)
Wednesday:
- russian twists (3 sets 10 reps)
- plank row (3 sets 10 reps)
- oblique dips (3 sets 10 reps)
Friday:
- dead bug (3 sets 10 reps)
- swimmers (3 sets 10 reps)
- plank glute kicks (3 sets 10 reps)
To keep yourself motivated, I recommend printing out our blank training schedule below and hanging it up somewhere in your room. Add your climbing days as well as your core workout to the schedule and check them off every time you finish your workout.
This way you will keep yourself accountable and motivated. It may seem silly but I promise it works.
👉 Read also: Will I get abs from climbing?
Climbing core workout videos
The above exercises will help you build your core for rock climbing. But I understand the ‘do-it-yourself’ approach is not for everyone. Some people perform better with a follow-along video. If you think you are one of those people, here are a couple of my favorite climbing-specific ab follow-alongs!
Core training for climbers with Hoopers Beta
If you are looking for a core workout that will translate to climbing, Hooper has the workout for you. This may not get you those 6-pack abs as quickly as Chloe Ting’s videos but they will make you a better climber. Within this playlist, Dr. Hooper has a beginner, intermediate, and advanced climbing workout. Good luck!
Core workout for climbers with lattice training
Lattice training has a great 6-minute core at-home core workout with exercises that translate well to rock climbing.
10-minute follow-along with Emil Abrahamsson & Matilda söderlund
If you are looking for a daily ab workout featuring climbers, I’m particularly a fan of Emil and Matilda’s workout. This 10-minute workout is very intensive and has three levels of difficulty. I dare you to get to level 3 for each exercise (and beat Matilda at the final exercise, good luck).
This is a good core-building workout but the exercises don’t necessarily translate to climbing.
hard-core core workout by movement for climbers
For those of you looking for a core workout that really challenges you, movement for climbers has a great core workout for advanced climbers.
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