Whether outside or indoors, rock climbing is a full body workout. There are many muscles that come into play when rock climbing. Cross training with Pilates for rock climbing can be very beneficial. Let’s first look at some of the muscles that are used when rock climbining.
More common muscles used when climbing:
Forearms: Grip strength is the quickest way to improve climbing performance. Forearms alone aren’t used in rock climbing but without forearm strength, your rock climbing ability is limited. Some of these muscles are, the brachioradialis, pronator teres, flexor carpi radialis, palmaris longus, flexor carpi ulnaris
The forearm flexors, made up of the carpi ulnaris, flexor carpi radialis, flexor pollicis longus muscles, are responsible for flexing the fingers and forearms so that you can grip the rock.
Upper arm and Shoulders: Side and upward movements where your feet are not directly under you require strong arms and shoulders. Working the shoulder muscles can help. Some of these muscles are, triceps, deltoids and biceps brachii (biceps). The biceps allow you to bend your arm. Work in conjunction with latissimus dorsi to pull the body up. Strong biceps are important on steep routes or tackling overhangs.
Upper body: Upper body muscles are needed when rock climbing. For example, the How can Pilates help? With rock climbing you don’t want to add extra weight by adding unnecessary bulk. Muscle density is greater than the same volume of fat.
Pilates is a great way to tone the entire body without adding extra bulk and weight. A combination of exercises on the mat and reformer will help tone and strengthen all the muscles used in rock climbing.
Matwork is great for working the abdominals, obliques, back, muscles along the spine, all muscles that help stabilize the body.
Exercises on the reformer help work the stabilizers in a more dynamic setting while strengthening and toning muscles in the legs, upper body and arms, latissimus dorsi which helps pull arms downward and inward as you pull yourself up using your arms.
Obliques and abdominals: Help add stability to climbing moves.
Quadriceps: Real strength while climbing comes from the legs. The arms are not used to lift the bodies. The arms are used predominantly to stay tight against the rock surface. While moving up a rock face a climber uses their quadriceps to allow them to step up from any angle.
Calf muscles (gastrocnemius and soleus): A rock face with small nooks and crevices, the calf muscles aid in keeping your toes against the wall. When moving upwards the calf muscles allow your rise up onto tiptoes to get a better reach.
Other muscles used while climbing
Legs and lower body: hamstrings (back of thighs), hip adductors (inner thighs), abductors (outer thighs), glutes
Upper body: anterior and posterior deltoid (front and back of shoulders), pectoralis major (chest), erector pinae (muscles along spine), rectus abdominis, upper trapezius
We just touched on how matwork and reformer work can be used as cross training for Pilates for rock climbing. There are so many wonderful pieces of equipment and props that can add more challenge to help strengthen the body for this sport.
Certified Stott instructor. Experience with teching, instructing, owning a Pilates studio and meeting people and postures.