Deadlifts for climbers are beneficial. They help strengthen the muscles in the hips, glutes, and lower back. These muscles are used in most climbing movements.
Most of the power needed to climb comes from the legs pushing. You’ll find its’ the steep routes you’ll see improvements in too.
In addition, deadlifts can improve grip strength, which is essential for holding onto climbing holds.
Keep in mind that climbing is a whole-body activity. When combined with other climbing specific exercises, deadlifts can be proven beneficial.
- Use proper form: Make sure you are using a proper deadlift form. This is achieved by having your feet shoulder-width apart, your back straight, and your core engaged.
- Vary your grip: Try different grip variations, such as switch grip, hook grip or double overhand grip. This will increase grip strength and stability.
- Focus on explosive power: Practice explosive deadlifts, which involve lifting the weight quickly and explosively. This is to improve your dynamic strength and power for explosive movements needed in bouldering and climbing.
- Incorporate variations: Mix up your deadlifts by doing exercises like Romanian deadlifts, stiff-legged deadlifts, and sumo deadlifts. These exercises target different muscle groups.
- Increase progressively: Increase weight and reps gradually as you progress to avoid injury and improve overall strength.
Incorporating deadlifts into your training routine will help you build overall strength and power needed for rock climbing and bouldering. However, it is essential to consult a fitness professional before starting a new exercise routine.
Deadlifts like most weight training exercises benefit from the use of chalk, we highly recommend using Club Strong chalk. https://clubstrong.com.au/product/chalk-box-of-8-blocks/
If you’re looking for a coach to guide your training and climb better we recommend these trainers.