Rock Climbing Training: How Your Muscles are Working

Rock climbing training is an excellent form of exercise and involves specific muscles groups.

The Forearm Muscles

There are five main muscles in the forearm. They include: the brachioradialis, the pronator teres, the flexor carpi radialis, the palmaris longus and the flexor carpi ulnaris. The strength required to hold a person on a rock is found in the forearm because finger muscles are small and difficult to develop. There are a variety of hand exercises that will develop the strength in the forearm. Bar and ball squeezing improves the strength in the hand, wrist and forearm. 

The Upper Arm Muscles

Pulling your body up the arm requires upper arm and shoulder strength. The muscles in these body parts include: the bicep, the triceps and the deltoid. Pull-ups can be used to develop strength in these muscles. 

The Upper Leg Muscles

Most of the strength needed to rock climb is found in the legs. While the arms keep a climber close to the rock, it is the legs that lift the body up the rock. The predominant leg muscles used by rock climbers are the quadriceps. These muscles are located on the front side of the thighs. The strength in these muscles can be developed through squats and stair work. 

The Calf Muscles

The calf muscles are used less than the quadriceps but they are still important to rock climbing. These muscles keep the toe of the rock climber against the rock. Calf muscles move the climber up on to their toes for better reaching. Calf muscle strength can be developed by moving the body up and down on the balls of the feet while in a standing position.