New to Dynamic Moves? Here Are Five Exercises to Get Started
These fun on- and off-wall exercises will have you lunging to holds in no time
Why Dynamic Movement is Important in Climbing
Dynamic movement is a crucial skill in climbing that can enhance your performance and efficiency on the wall. It enables you to execute moves such as dead points, dynos, and long throws. Beyond the showy aspects, dynamic movement can also help conserve momentum and create a smooth flow from one hold to another.
Whether you're new to climbing or a static-movement-focused climber looking to add more dynamism to your repertoire, this article is here to guide you. We'll introduce you to five exercises that will help you become a more dynamic climber.
Off-Wall Exercises
To start your journey towards becoming a dynamic climber, we recommend incorporating three exercises into your training routine. Ideally, choose two off-wall exercises and one on-wall exercise. These exercises can be done once or twice a week, either as a warm-up before a bouldering or route climbing session, or on a specific power training day. Remember to always warm up thoroughly before starting these exercises.
Here are the first two off-wall exercises:
Jump and Catch
This exercise is simple yet effective at familiarizing yourself with catching and holding your body weight. Stand beneath a bar or a set of climbing holds and jump up to catch the bar with both hands. Hold the position for two seconds before dropping back down. Aim to perform seven repetitions of this exercise.
When executing the jump and catch, it's crucial to engage your shoulders and maintain a slight bend in your arms. Avoid straightening your arms or letting your shoulders sag. Complete three sets of seven reps, resting for two minutes between sets. As you progress, challenge yourself by aiming for a higher bar or standing farther back to require a bigger jump. You can also vary the exercise by catching in a lock-off position or transitioning into a pull-up.
Box Jumps
Box jumps are an excellent exercise for developing explosive upward movement primarily generated from your legs. This exercise mimics the movements involved in big throws and dynos on the wall, where leg power plays a key role. Stand in front of a stable platform, approximately a foot-length away. Keep your legs shoulder-width apart and explosively jump onto the platform, landing with both feet simultaneously. Your knees should be bent to absorb the downward momentum. Step or jump back down to return to the starting position.
Just like the jump and catch exercise, aim to complete three sets of seven reps with a two-minute rest between sets. Over time, challenge yourself by progressing to higher platforms. Remember that proper form and technique are crucial to ensure safety and effectiveness of the exercise.
