Advanced Bouldering Techniques and Training

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• Advanced Techniques

  Techniques to enhance problem-solving and efficiency on the wall.

  • Heel Hook

    Use your heel to pull in on holds, relieving arm load.

  • Toe Hook

    Hook a toe on a hold, useful in overhangs.

  • Mantling

    Use arms to press down and lift the body over a hold.

  • Gaston

    A pressing move where hands push against holds outwardly.

  • Flagging

    Stabilizing the body by positioning a leg out to the side.

  • Dyno

    A dynamic move to jump and reach distant holds.

  • Drop Knee

    Twisting the knee downward to increase reach and stability.

  • Backstep

    Using the outside edge of the foot on a hold for leverage.

  • Knee Bar

    Jamming a knee into a gap to take weight off the arms.

  • Crimp

    A grip involving only the fingertips on tiny holds.

  • Sloper Technique

    Managing grips on rounded, sloping holds.

• Training Exercises

  Exercises to build strength and flexibility for bouldering.

  • Hangboard Training

    Use a hangboard to improve grip strength.

  • Campus Boarding

    Climb using only hands for explosive upper-body strength.

  • System Wall Exercises

    Practicing specific movements repeatedly.

  • Core Workouts

    Crucial for overall stability and power transfer.

  • Push-Ups and Pull-Ups

    Standard but effective for upper body conditioning.

  • Yoga for Flexibility

    Increases reach and range of motion essential for climbing.

  • Leg Raises

    Strengthens the core for better wall control.

  • Squats

    Builds leg strength for powerful launches and stable landings.

  • Balance Training

    Improves stability essential for technical routes.

  • Endurance Circuits

    High-intensity rounds simulating climbing scenarios.

• Essential Gear

  Key gear and tools for every advanced boulderer.

  • Climbing Shoes

    Shoes with good grip and precision for advanced techniques.

  • Chalk and Chalk Bag

    For better hand grip during sweaty sessions.

  • Crash Pad

    Provides cushioning for falls from the route.

  • Brush Kit

    For cleaning holds, essential for good grip.

  • Climbing Tape

    Protects skin and supports joints such as fingers.

  • Bouldering Mat

    Extra padding in addition to a crash pad.

  • Training Board

    A tool for off-the-wall grip and strength exercises.

  • Climbing Helmet

    Safety gear, especially for high problems or crags.

  • Fitness Tracker

    Monitor physical performance and improvements.

  • Climbing Guidebook

    Detailed maps and logs for bouldering areas.