Warm-ups and Cool-Downs for Rock Climbing

RAMP stands for Raise, Activate, Mobilize, and Potentiate. A proper warmup consists of stretches/movements from each of these categories. We suggest you incorporate 2-3 of the stretches we provided from each category when planning/conducting your warmup.

Jumping Jacks

High Knees

Bicycles (shown below)

Recommended: 1 set each exercise, 15 reps

A student demonstrating the third step of bicycles

Mountain Climbers

Handstand Frog-ups (shown below)

Alternating Lunge Jumps

Recommended: 1 set each exercise, 15 reps

A student demonstrating the second step of a handstand frog-up

Arm Circles

Thorax Twists

Hip Circles (shown below)

Recommended: 1 set each exercise, 15 reps each

Dead Hang

Crow Pose (shown below)

Single-leg Split Squat

Recommended: 1 set each exercise, 30-60 seconds each

A student demonstrating crow pose

Why do we stretch after climbing?

Climbing utilizes lots of different muscle groups, so it’s important to stretch each one of them after a session. Stretching helps relax the muscles and prevents soreness the next day. It’s also helpful in transitioning into the rest of your day after a tough climb!

Sit on the ground with one leg extended, cross the other ankle over the extended leg’s knee. Hinge at the hips and fold toward the extended leg. Hold for 30 seconds and switch to the other side.

Helpful Cues:

  1. Dorsiflex the top foot (the foot that’s crossed over the knee)
  2. Hinge at the hips

Lay down on the ground face up, place a yoga block (or blanket, rolled up jacket, climbing helmet, etc.) underneath the mid section of the back. Bring arms out to the sides (in a T position). Let the head rest on the mat. Stay here for 30 seconds (or as long as you want!).

Helpful Cues:

  1. Palms facing up
  2. Keep the neck in a neutral position
Woman lying on her back with her lower back supported by a pillow and her arms in a T position

Stand facing away from the wall, take one arm and push palm (fingers pointed towards the floor) into the wall. Hold for 30 seconds and switch arms.

Helpful Cues:

  1. Press palm into the wall
  2. Point fingers down

Lie down with the knees bent, feet resting beside the hips, calves underneath the hamstrings. The arms come out to the sides in a T position. Hold for 30 seconds.

Helpful tip:

  • If this is painful in the knees, try one of the modifications listed below.
    • Modification 1: Lie down with one knee bent, the foot resting beside the hip, elbows rest on the mat to support you (so you are not fully lying down). Hold for 30 seconds and switch to the other side.
    • Modification 2: Lie down with both knees bent, feet resting beside the hips, arms come out in a T position. Place a blanket, jacket or yoga block under the back. Hold for 30 seconds.
Woman lying on a yoga mat on her back with arms outstretched and one leg bent at knee, with foot next to hip.

Lie down with your arms out to the sides in a T position, bend the knees and bring the legs over to one side. Hold for 30 seconds and switch to the other side.

Helpful Cues:

  1. Pull both shoulders towards the ground
  2. Twist at the lower back
Woman lying on yoga mat with arms outstretch and legs bent at knee, and twisted to side. She is looking in the opposite direction of her knees.
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