Injury Prevention: Climbing Warm-Up

It’s pretty easy to justify skipping your climbing warm-up, right? “I can just warm-up on my project” or “I don’t have enough time” or “I don’t want to waste any of my energy on the warm-ups”.

Sound familiar? We’ve all done it. But in actuality, warming up is super important, especially for injury prevention. And realistically it doesn’t have to take much time at all.

In fact, this article from dpmclimbing.com was written by Dr. Jared Vagy (of theclimbingdoctor.com) and is about a climbing warm-up that can be done in less than 10 minutes.

He starts by defining three different types of stretching: static, ballistic, and dynamic. Then he describes which of the three styles he recommends for using before climbing, and why.

The climbing warm-up Dr. Vagy suggests is broken into 4 stages: “On the Wall”, “Rotation”, “Upper Body”, and “Wrist and Fingers”.

For example, one of the warm-up stretches in stage one:

“Stage 1. “On The Wall” uses the entire body to generate warmth. It mirrors specific body positions that are used while climbing.

High step and pull: 5 repetitions each side

Flex your hip up toward your chest. Grab your knee and pull it into your chest and then release back down to the floor. 

-Dr. Jared Vagy

Each stage of the warm-up includes stretches with photos of how to do them properly, and how they apply to climbing. Super helpful!

Check it out and learn how you can get yourself warmed up for climbing in under 10 minutes…

CLICK HERE: Injury Prevention- Climbing Warm-Up

(photos courtesy of dpmclimbing.com)

To learn more about The Ultimate Climber, an awesome guide about preventing climbing injuries by Dr. Jared Vagy, click here.