Core training for rock climbing is often neglected (or is an afterthought) for a hang boarding session. But after a hard session of bouldering or climbing hard moves, your core is likely going to show up as a weak link. A strong core is key to maintaining body tension, which helps improve stability on the wall and can reduce weighting on the fingertips, allowing you to get even more out of the finger strength you already have.

This video from Lattice Training shows us 4 exercises performed with high resistance and low reps.  This is contrary to the high rep, low weight training commonly performed by climbers.

To perform these exercises, you will need some relatively high weights and a pulley. Remember when adding new exercises to start with low weight and work up over time!

Related Post: Gear Guide to Home Training for Rock Climbing

  1. Weighted ab pull-down (2:19). Use a rope and pulley. This will require a lot of weight.
  2. Threading the needle (4:24). Use a kettlebell or dumbbell.
  3. Wood Cutters (5:51). Use a rope and pulley.
  4. Oblique twist (7:48). Use a kettlebell or dumbbell. Stop when your form is no longer perfect.

Aim for building up to 3 sets of 10 repetitions.

Note that the oblique twist could be exactly what you need to improve your front lever.

Good luck! Don’t forget to send us a before and after picture of those core muscles. 😉

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