Warming up properly for bouldering on the rock

The morning in Blattiswald is still nice and cool and Michel is happily heading to today’s bouldering spot near Lake Lauerz. His thoughts are already on his warm-up: ‘When we arrive by train or car near the climbing rock, we usually have to walk a bit. I always take a foam ball to squeeze on the way to warm my fingers up.’

Once we’re at the bouldering site the equipment is first laid out. Michel then starts to get his joints mobile. This means moving his wrists, elbows, arms, ankles, knees and hips in a circular motion in both directions for 20 to 30 seconds at a time. Then Michel grabs the fitness band to warm up his muscles and tendons: ‘I do this for about ten minutes. There are lots of exercises for this; it’s best to watch videos on what to do online.’

Build up finger strength

Next up is the hangboard: Michel starts to exert his fingers on different grips on the hangboard. First with his feet on the ground until he feels a bit warmer and then without touching the ground. The hangboard can easily be suspended from a sturdy tree trunk outside.

Finally, Michel practises ‘hold surfing’. This means keeping your feet on the ground and walking along the rock using as many holds as possible. If you still feel cold afterwards, just repeat individual steps, for example using the fitness band or the hangboard. Some stretching is also part of Michel’s routine outside on the rock.

Ready for the rock

When you tackle the rock, it’s important not to always start with the harder bouldering routes right away and to take things a little easier at the beginning. Even if there is a ledge on an easy route, for example, where the load doesn’t feel right, you should be careful and trust your gut feeling. It’s also about preventing injuries.

In advance, or as regular training exercises, it’s also worth doing targeted climbing training.