A sport where you climb natural or artificial rock walls, rock climbing is a physically demanding activity that works your balance, strength, agility and endurance. Recognized as a sport by the International Olympic Committee and governed by the International Federation of Sport Climbing, rock climbing works and tones many muscles in the body.
Forearms
Rock climbing relies particularly on grip strength. This means that you need to have strong hands and forearms, and that rock climbing tones all those muscles. The brachioradialis is the major muscle in the forearm, but there are other muscles that make up the wrist flexors, wrist extensors, pronators and supinators. These muscles are called the extensor digitorum, extensor carpi radialis longus, extensor carpi radialis brevis, extensor carpi ulnaris, extensor indicis, extensor digiti minimi, extensor pollicis longus and extensor pollicis on the top of the forearm (extensor muscles); flexor digitorum superficialis, flexor digitorum profundus, flexor carpi radialis, flexor carpi ulnaris, palmaris longus and flexor pollicis longus on the underside of the forearm (flexor muscles); pronator quadratus, pronator teres and anconeus (pronator muscles) and finally, the supinator muscle.
Upper Body
When you pull yourself up a rock face, all of the muscles in your back and shoulders are set into motion. The latissimus dorsi is particularly active in climbing activities, since the movement is very similar to a pullup. Synergist muscles used during a climb are the brachialis, brachioradialis, biceps brachii, teres major, rhomboids, levator scapulae, pectoralis minor, pectoralis major (sternal) and the lower trapezius. The long head of the triceps are used as dynamic stabilizers. Where you reach for a grip laterally and transfer your weight to a position where your lower body is not beneath your shoulders, all of the deltoid muscles are also called into play. Essentially, most of the muscles in the upper body are worked and toned during a climb.
Lower Body
Rock climbing requires the use of all the muscles in the legs. The quadriceps, gluteus maximus, hip abductors, hip adductors, soleus, gastrocnemius, hamstrings, gluteus minimus, and gluteus medius are all called into play. The hamstrings help straighten the leg and flex the hip, and the quadriceps help bend the knee and extend the hip.
Core
During all movements of a climb, your external and internal obliques, rectus abdominis and erector spinae (low back) muscles act as stabilizers and antagonist stabilizers. These core muscles are responsible for the extension, lateral flexion and rotation of the lumbar spine. These muscles are essential for reaching, climbing and twisting during a climb.
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