Exercises that Improve Balance and Help You Climb Better

Balance is a critical part of rock climbing. It helps climbers successfully reach, lunge and grasp while moving up and across the climbing wall. Here are three exercises that use a balance disc to help improve balance and strength. Performing exercises on an unstable surface forces muscles to work harder and in new ways. These will set you up for even greater success on the climbing wall.

Crunches

How to:

• Sit on the disc with your bottom toward the front end of the disc.
• Place your hands behind your ears to support your head.
• Pretend you have an orange between your chin and chest the entire exercise, looking up to the ceiling.
• Inhale and slowly lower backwards. Do not go very far to prevent falling over.
• Exhale and contract your abdominals as you raise your upper body. You do not need to go up very far.
• 8-12 reps

 

Climbing Benefits: 

• Develops balance
• Builds abdominal strength and endurance

One Hand Push-Ups

How to:

• Start on the floor with one hand on the disc, making a straight line to your shoulders.
• Straighten your legs out behind you, curling your toes under.
• Slowly inhale and bend your elbows.
• Keep your back straight, NO BOTTOMS IN THE AIR OR SAGGY BACK. Pull your belly in.
• Slowly exhale and push your body up, so you have straight arms.
• Repeat repetitions with opposite hand on disc.
• 8-12 reps
• Variation: If it is hard to keep your back straight, let your knees rest on the floor.

 

Climbing Benefits: 

• Develops balance
• Builds strength and endurance in the following muscles: arms, chest, shoulders, back and abdominals

Back Extensions

How to:

• Lie on your stomach on the floor. Place the disc under your hips.
• Always keep your feet touching the floor.
• Place your hands behind your head, elbows out wide.
• Exhale and slowly raise your chest off the floor and squeeze your bottom.
• Inhale and slowly lower to the floor.
• 8-12 reps
• Hint: If your feet come off the floor, don’t raise your chest so high off the floor.

 



Climbing Benefits: 

• Develops balance
• Builds strength and endurance in the following muscles: core, glutes, hamstring and back

These exercises, and many more, are part of our StartFit® Fitness Circuit Package for grades 6-12. The package includes instruction cards, equipment and a robust teacher resource guide to help instructors bring more physical activity and fitness into children's lives.