Climbing a rock wall is both sport and adventure. Rock climbing has been around for centuries and used to be grouped with mountaineering. In the 1950s, rock climbing became sport unto itself, allowing for the development of new techniques, gear and rating systems for climbing routes. While this sport is inherently dangerous, if you have the appropriate gear, the right technique and a good partner, it can also be exceedingly exciting.
Warm-Up
Step 1
Perform five to 10 minutes of mild cardiovascular exercise such as running, jumping jacks or cycling.
Step 2
Stretch your fingers, wrists, shoulders, legs and hips. Breath deeply while stretching. Do not bounce a stretch. Pull into your stretch until you feel moderate resistance and hold for 10 seconds. In "Rock Climbing: Mastering Basic Skills," Craig Luebben advises to start of with easy exercises to get your muscles loose and warm and then perform several minutes of stretching.
Step 3
Warm up your hand and forearms by hanging from the wall or a chin-up bar for one minute, three times.
Safety & Climbing
Step 1
Examine your harness for fraying, tears or missing pieces. Examine your belay device and anchors for cracks, bends, severely tarnish or rust. Examine your rope for cracks, cuts, excessively dryness due to sun damage or excessively dirt. Do not use equipment that reveals any such flaws.
Step 2
Check that the anchors in the belay system are firmly set and that the rope clears the lip of the rock wall if you are outdoors. Check the belay system in an indoor gym to see that it is well-maintained, free of rust and debris and allows the rope to move freely and securely through the belay.
Step 3
Check your knot and your partner's belay device and carabiner. Ask your climbing partner to check your knot and his belay device and carabiner. In climbing, you check and your partner rechecks.
Step 4
Begin your ascension of the rock wall. Find the start holds and feet. Place your hands on or in the holds, your feet on the wall, spot your next hand or foot hold and move up the wall.
Step 5
Use your legs to propel you up, as opposed to your arms. Use your hands to grips holds. Find the appropriate foot hold on the wall and step up, as if on a ladder. Climb until you reach the top.
Tips and Warnings
- Climbing is as much a mental task as it is a physical one. Fear plays a role. Control your fear with proper safety and knowledge. Make safety your first priority. Never take shortcuts or easy fixes if they sacrifice safety.
- If you are a beginning climber, climb established routes and walls with an experienced climber. If your partner displays unsafe techniques, does give appropriate attention to safety or appears unfit for the task of belaying you while you climb, do not climb. Climb at your own risk.
Things You'll Need
- Rock climbing shoes or "boots"
- Climbing harness
- Rope
- Anchors
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