Rock climbing requires a strong core, and there are few workouts that engage the core muscles as much as TRX suspension training. TRX has you use straps to suspend yourself while doing many traditional workout moves, like putting your hands into the handles of each end to do push-ups.
This means that you’ll need to use your core muscles to keep your balance while you perform the exercise, so on top of using the muscles you would in the traditional move, you’re also using all of those core muscles. These core muscles are going to help you climb. The core supports your spine, keeping it in proper alignment and preventing injuries.
While it seems like your legs, arms, and shoulders are doing all of the work during a climb, it’s the core that can transfer the power between your limbs. It is these muscles that will keep the tension you need for proper movement and support.
As you stretch for that next hold that is just out of reach, you might wish you were just slightly more flexible. This is where yoga can help. Yoga involves moving dynamically between poses and holding certain poses. These held poses stretch out muscles and increase flexibility, plus they improve balance.
Yogis make it look so effortless, but you’ve got to have great core strength and balance to stay in some of those poses. Breathing is a huge part of yoga, and being aware of your breathing and taking full, deep, controlled breaths will help to get oxygen to your muscles so they can do their best. Controlled breathing may also help you focus, which can help your climbing as well.
If you’re looking for something that can be done at home, there are plenty of core-strengthening moves that can be done without lots of equipment or time that can help your climbing. Planking is great for the core and can be done by assuming a press-up position (on your forearms rather than your hands like a push-up,) and holding your body in a straight line from your shoulders to your feet.
Make sure to engage your abdominals and back muscles to support your body by tightening your abdominal muscles. Time how long you can hold the pose, then try to hold it a little longer each time you work out. The Superman move is another one that works the core. Lie face-down on the floor with your arms extended above your head.
Slowly lift your left arm and right leg off of the floor and hold for one second before lowering your arm and leg. Repeat using your right arm and left leg. Do this for 20 repetitions.
These moves should keep things interesting and improve your climbing skills so that you can safely push yourself farther and farther up the rock wall!