For every climber, there are two essential things to note, the “Strength-to-weight ratio, and the Power-to-weight ratio” as much as you need to improve your technical skills, you also need to undergo physical training if you will ever be able to become a successful rock climber.
Strength and power are important; understanding the ratio will help you enjoy climbing. The body composition needs to be optimized if you will ever become skilled at climbing. Rock climbing can be hazardous; hence, you need to understand every detail attached to climbing before you ever set your foot on the base of the rock.
In this article, we will be exploring ways to improve your skill as a rock climber, how you can be fully prepared for rock climbing, and the ideal weight for rock climbing. We will also talk about equipment that can help improve your skills as rock climbers.
Ideal Weight For Rock Climbing
Many often wonder what the ideal weight for rock climbing is, this question at large has been left without any clear answer. There are few reasons why this has been like that for a very long time, for one, the ideal weight for rock climbers depends on their gender.
This means that the ideal weight for male differs significantly from that of women. One thing that plays a significant role in understanding this is the BMI ratio of climbers.
Women have higher BMI ratio compared to men. The BMI ratio is influenced by the height and weight of an individual. The best and most advised BMI for rock climbers’ hand around the healthy 18.5 – 24.9 range. If you will be going through Hard Climbing, it is not advisable to have low BMI.
Should You Be Concerned About Your Weight?
Rock climbing is a sport that requires you to hang on your weight for fractions of time. Your power and weight will decide if you will be able to climb successfully or not.
If you become too heavy, you may be able to, but it will be hard to carry your body. On the other hand, if you become too light, your hanging power will reduce, although you will be able to hold for a longer period. This signals at the fact that you must find the limit for your weight if you will survive as a rock climber.
Several types of research have a proved beyond doubt that underweight rock climbers are not successful. Instead, they find it hard to get hold of themselves while climbing the rock.
Many professional climbers have their weight around 143-165 lbs in most cases. Such weight makes their BMI perfect for climbing. It is better for climbers to be slim and not muscular or bulky. They should be tough to withstand the hanging and for scaling tough routes.
It is advised that rock climbers should have a defined fat requirement. Good enough, men/male need about 110% body fat to become successful as rock climbers, women on the other had needed 20% body fat. So, it is not uncommon to see many male athletes having body fat of 10-20%, women, on the other hand, have around 20-30% for rock climbing.
Training Your Hands For Effective Rock Climbing
As much as your BMI plays a large part in rock climbing, your hand must be trained to grip the rock edges better for effective climbing. It is one thing to be able to climb, and it is another thing to be able to hold edges that make climbing easier.
Rock climbers need to train their hands and fingers to become strong enough to support rock climbing. If a rock climber cannot hold the rock edges for a long period, it will be hard for such an individual to climb rock successfully.
Grip strengthener makes it easier for rock climbers to have a better grip while climbing the rock. Grip strengthener should be used repeatedly and regularly to help develop a better grip while climbing. With the right grip and fitting weight, rock climbing can be enjoyed, but if any of this is lacking, you won’t be able to climb rock successfully.
Must Read: Best Grip Strengthener For Rock Climbing
What other exercises can keep you in shape for rock climbing?
If you want to enjoy rock climbing, there are a few things you can do to stay in shape for climbing.
1. Pull Ups and Dead Hang
One of the best exercises you can undergo is an exercise that helps address the main tools of climbing, the fingers, shoulder, and forearm. Pull ups will help strengthen your hands and improve your strength overall. You can also make use of hang board for specific pull-ups. This will help strengthen both the fingers the arms, core, and the shoulder.
2. Legs lift
The legs also play an important role when it comes to rock climbing. You can only climb rocks successfully when your legs are stable and can carry your weigh. You also need to push yourself up while climbing; this can only be done when your leg is trained in the right way. Single lap squat, leg lunges, and pushing the body up with the leg can help train your legs for rock climbing.
This is another resistance exercise that helps engage your core. One of the best ways to make use of this exercise is by holding a standard plank in position for a few minutes or in intervals. It is best to plank on straight arms with your finger outstretched. You can also systematically hold yourself in a plank position and in a controlled and slow fashion, raise the left knee to the chest and do the same to the right knee. This type of exercise is called mountain climber plank.
Many climbers practice yoga, this helps to improve their climbing and longevity. Yoga exercise helps enhance the balance and flexibility of rock climbers.
The ideal weight for a rock climber, as highlighted in this article, depends more on their overall BMI. As noted, it is best if the BMI is between the range of 18.5-24.9 where most rock climbers always fall. Endeavor to train the hands and the body to be able to carry your weight and develop good grip, only then can you truly enjoy climbing.