Gone are the days when rock climbing was considered a high-risk sport only daredevils indulged in. Anyone can now have a clean experience scaling up natural rock formations or artificial climbing walls and benefit from what has become a popular fitness activity.
Rock climbing, using the latest equipment and safety measures, is more accessible today. More importantly, it’s safer, even as it tests one’s physical strengths as well as mental fortitude.
How to start rock climbing?
“People who are interested may try a beginner climbing route,” says Shivalinga M, sports climbing coach and co-founder of Elevate, Bengaluru. “We give them basic tips and guidance. Climbing will be hard at the start but eventually, they will get better.”
A common misconception is that you need be muscular to climb.
“It’s more about your knowledge of how to use your body and how you like to make your body move. It’s not really about strength,” adds Prateeskha Arun from Bengaluru, a five-time Indian national rock climber champion. “Most climbers are actually quite thin and have lean muscles,”
However, possessing basic fitness and muscular strength, a baseline of sorts, helps.
Basic gear for rock climbing
The equipment needed for rock climbing varies depending on the type of climbing you’re doing.
“First, you need a pair of shoes because we have specific shoes for sport climbing. And they’re almost two sizes smaller than normal shoes,” says Arun. “We want the shoes to be like a second skin.”
The essential equipment includes a harness, climbing shoes, a helmet and a chalk bag.
For traditional climbing, you will also need protective gear such as nuts, cams and hexes. For sport climbing, you will need quickdraws, which are used to clip the rope into bolts along the route.
Bouldering typically requires a crash pad (a large foam pad that is placed on the ground to cushion falls). Some bouldering routes may also require a supervisor, who stands below the climbers to guide them and break their fall.
Technique for rock climbing
The key to a successful rock climb is good technique. This involves using the right body positions, footwork and hand placements for an efficient and safe climb.
It is important to use the legs as much as possible to push yourself up, rather than relying solely on upper body strength. You should also be aware of your centre of gravity and try to keep it close to the wall to maximise your balance.
However, if you cannot climb further or lose balance for some reason, there is a technique to take a fall as well.
“We teach them how to land, first on the feet, and then roll onto the back,” says Shivalinga.
The general tendency is to land on the feet and remain static. However, if you remain static after landing, it will send the shock up your knee and spine, thereby hurting the back. The ideal fall would be you landing on your feet with the knees bent, and then rolling backwards so that the impact force is transferred away from the body and the joints.
Learning how to rest on the wall when tired can help prevent falls. The key here is to find good hand and foot holds that allow you to take a break and recover your strength before continuing up the route.
Training for the climb
Training for rock climbing involves building strength and endurance, as well as practicing climbing techniques.
“I think the best way to get better at climbing as a beginner is to climb itself rather than doing any other workouts and stuff,” says Arun.
You can also do specific exercises to build strength in your arms, legs and core.
“Climbing is more core and leg intensive than people assume,” adds Arun. “It’s about learning how to use your body the right way to make it move correctly.”
Exercises that are beneficial for climbers include pull-ups, push-ups, squats, lunges and planks. It’s important to focus on flexibility and mobility, which are essential for climbing efficiently and reducing the risk of injury. Yoga and stretching can help improve flexibility.
Latch on for safety
Rock climbing can be a dangerous sport if proper safety precautions are not taken.
It is important to always climb with a partner and make sure your equipment is in good condition and properly fitted. The indoor gyms are great at ensuring safety.
“We have the crash mats (foam), usually one to one-and-a-half feet thick. They cushion all the falls that people take off the walls,” says Arun. “They make sure when you land, it’s not too hard or soft. If it’s too soft, you could roll an ankle and if it’s too hard, you could hurt your back. We make sure that the mats are the right thickness and have the right quality of foam so that you’re safe when you land.”
Be aware of the risks associated with the type of climbing you’re doing. For example, traditional climbing can be more dangerous than sport climbing, since you are relying on removable protective gear rather than fixed anchors.
It is important to be aware of the weather and other environmental factors (such as loose rock or unexpected changes in the route) that can impact your climb.
Rock climbing can be a fun and rewarding sport, but it requires proper training and safety precautions. By learning good technique, using the right equipment and practicing regularly, you too can conquer any height.
Takeaways
- Rock climbing tests one’s physical strength as well as mental fortitude.
- Training for rock climbing involves strength, endurance and climbing techniques.
- Rock climbing, which can be a fun and rewarding sport, requires proper training and safety precautions. One should be aware of the various environmental factors that can impact their climb.