Bouldering is climbing low, several meters high rock blocks. Beginners who would like to start training should spend a few weeks increasing their strength in their arms and body. Earlier preparation is important, because bouldering takes place without a rope - the protection is an unfolded mattress and the assistance of another person. Learn how to start bouldering and learn about a beginner training example.

Boulderingis a variation of low- altitude climbing training. It is very popular in the West - over 6.5 million people practice it in Germany, but there is also a growing group of enthusiasts of this sport in Poland.

What is bouldering and how do you start practicing this discipline? Check out the example training for beginners.

What is bouldering?

Bouldering, apart from mastering the climbing technique, also requires body control during falling.

The nameboulderingcomes from the English language, wherebouldermeans "little boulder". Bouldering practitioners climb small rocks (or huge stones) - up to a height of about 4.5 m - and the difficulty is that they do it with as few movements as possible (so-called steals) and without a rope to secure them. They are secured with a crash pad, i.e. a mattress on which they land in the event of a fall. Crash cushions the fall, protecting against injuries and making the climbing itself safer. Climbers are also helped by spotters, i.e. people standing by the boulder with their arms up so as to direct the falling climber straight onto the mattress (it is also possible to collect boulders on your own, but this solution is definitely not recommended for beginners).

John Gill, an American mathematician and mountaineer, is considered to be the precursor of bouldering. It was he who in the 1950s was the first to specialize in climbing low, but quite difficult boulders. It is worth adding, however, that already in the 19th century in France and Great Britain, mountaineers practiced climbing low rock blocks.

Who is bouldering recommended for?

Bouldering develops coordination and strength by training almost all muscle groups. So it will be greatdiscipline for people who would like to strengthen the whole body, but also for those who like unusual, demanding physical activity.

Bouldering can be done in bouldering houses - special halls with low walls with handles inclined at an angle to the ground. This is the right place to start studying.

As bouldering can be trained both outdoors and in halls called bouldering halls, everyone can sign up for the classes: women and men, older and younger, even children. For the youngest, blocks with a lower level of difficulty have been prepared; Children are definitely more recommended to train in halls, because the floors are permanently covered with mattresses.

Bouldering facilities are full of various climbing routes, the so-called umbels that differ in color and shape. Beginners start with easier, advanced ones face greater difficulties. It's best to start your adventure with bouldering in a boulder, and with the gradual acquisition of skills, you can try your hand at climbing natural boulders.

It is worth adding that bouldering is not a sport that requires large financial outlays - you need a crash pad, climbing shoes and magnesia, which is a chemical compound that prevents the hand from slipping, most often in the form of a powder. Magnesia is often used, for example, by athletes doing gymnastics or lifting weights, because it absorbs moisture and increases friction. For the same reasons it is used in bouldering - hands smeared with it grasp the rock more firmly. You also need to buy a chalk bag.

Where to train bouldering?

There are several dozen bouldering facilities in Poland - practically in every major city such a facility is available (e.g. in Warsaw, Gdańsk, Szczecin, Koszalin, Lublin, Rzeszów, Kielce, Łódź, Kraków, Katowice, Poznań, Wrocław, Bydgoszcz , Gorzów Wielkopolski, Częstochowa, Kielce, Wałbrzych, Jelenia Góra, Wadowice, Ruda Śląska, Opole, and even smaller towns - Janowice Wielkie and Rajcza). Information about specific places can be found on the Internet.

When it comes to training for advanced climbers outdoors, there are several places in Poland that are most popular:

  • Jura Krakowsko-Częstochowska- you can start climbing in the open air from the Jura Krakowsko-Częstochowska, because the facilities available there are not the most difficult (but they are also not very easy to climb ). Bouldering enthusiasts most often visit Niegowice and Kusięta.
  • Ciężkowice-often considered the best terrain for practicing bouldering in Poland. There are around 200 climbing spots there.
  • Lower Silesia- in Lower Silesia you can climb both sandstone and granite, you are also discovering new, interesting places to climb. They are known, among others. those in Sokoliki and Rudawy Janowickie.
  • Zimny ​​Dół near Krakow- a place for advanced climbing, demanding and at the same time allowing to achieve impressive results.
This will be useful to you

Glossary for beginner climbers

  • boulder- specific path to go;
  • boulderownia- training hall;
  • panel- artificial climbing wall;
  • crash pad- mattress on which the boulder falls;
  • spotter- a person supporting the climber;
  • magnesia- a chemical compound in the form of a powder, rubbed into the hands and used to increase friction when climbing.

How to start bouldering? Beginner training

Bouldering beginners should start with exercises that develop the strength, coordination, and concentration necessary for climbing.

Warm-up

1.Stand upright, shoulder-width apart. Bend one leg and pull it with both hands against your chest. Make sure your back is straight, your head straight and your stomach taut at all times. Try to pull your knee as close to your torso as possible, without leaning forward. Hold this position for a few seconds, slowly lower your leg to the ground and repeat the exercise with the other leg. Do them 10-15 times on each leg.

2.Stand with feet wide apart, toes pointing outwards, arms forward. Extend your arms, clasp your hands together, and keep them at chest level in front of you. Do a squat, come back to the starting position and rotate your bent leg outwards. Repeat the squat and change the leg. Repeat the exercise 10-15 times with each leg.

3.Stand slightly apart, raise your arms to the side to shoulder height, bend your arm at the elbow joint. Take turns with your hands in a long rotary motion, as if you combing your hair back. Repeat the exercise 10-15 times.

Balance exercise

Stand on your left leg and swing your right leg forward and backward, then from left to right. When you have mastered the exercise for 10 seconds with each leg, mix the order right-left, front-back, as much as you want. Do the exercise in 5 series10 seconds each.

Finger Strength Exercise

You can exercise your fingers with a special rubber ring that you can easily find in a sports store. Grasp the circle so that 4 fingers are on one side and your thumb is on the opposite side. Press your thumb on the circle with all your force - this way you will train your thumb. To train your other fingers, rest the edge of the circle against the middle of your hand and press them downwards with your fingertips.

Force Forearm Exercise

A great way to strengthen your forearm muscles. Grasp the bar with the grip (so that the back of your hand points towards your face). Hang and hold for as long as your muscle strength will allow - not until the first signs of fatigue, but longer. Only when you cannot hold on anymore, let go of the stick. Take a 2-minute break and start over. Repeat the exercise 3 times.

Forearm Strength Exercise

Take the position as in the previous exercise: grab the bar with the overhand grip and hang. Then lower one hand down and shake it for 5 seconds, come back to the starting position, then change hands and shake the other hand for 5 seconds as well. Take a 2-minute break and repeat the exercise 3 times.

Pumps

Or in other words: bending the arms in the support of the torso. Push-ups will strengthen the muscles of the shoulders, chest and triceps muscles of the arm. Remember that the narrower the distance between the hands during the exercise, the more the triceps are involved and the less the pectoral muscles are (triceps are especially important when climbing).

When performing the exercise, your body should be in a straight line from head to toe and your feet close together and resting on your toes. Place your arms a little wider than your chest width. Bend your elbows outward and lower yourself until the elbow joint forms a right angle.

Bouldering training for beginners

It is also worth remembering about exercises on the wall itself. Beginners should remember to:

  • keep your feet low and carry them frequently - with one hand movement, there should be three leg movements;
  • exercise not only arms, but also legs;
  • do not choose only the largest and easiest "reachable" steps, but try different foot positions and smaller steps, which will allow you to develop the correct body position and the ability to use grips;
  • curl your toes in an arc while weighting your foot so as to increase the friction between the step and the shoe.

The selection of appropriate exercises in the bouldering gym will be made by the people working there belowwe give two examples of activities:

1. Concentration exercise

Stand in front of the wall on one leg. Then, with the foot of your raised leg, reach and touch the desired steps. Initially, choose more easily accessible targets, and over time increase the difficulty level and touch those that are at some distance, are "inconveniently" located.

2. Exercise for increasing the friction force

This exercise will make it easier for you to avoid slipping. Once you have placed your foot on the step, you cannot change its position relative to the step - imagine that the foot is stuck or frozen to it. No tilting or rotating movement may take place. The transfer of body weight to the next degree can only be accompanied by an ankle bend. This exercise teaches how to feel and maintain the best possible contact between the foot and the step.

Aerobic exercise

Contrary to appearances, staying on a rock is a lot of effort for the body, so when training bouldering, you should not forget about working on your condition. To increase it, perform aerobic (cardio) exercises, i.e. those that oxygenate the muscles, and thus - improve their endurance. The most popular aerobic exercises are exercises on a stepper, a bicycle, jumping rope, running. 20 minutes of cardio exercise at the beginning or end of a weekly climbing training (e.g. Monday and Friday) will increase the endurance of the body and prepare it for higher training loads.

Deep muscle exercises

Include exercises for the deep muscles of the abdomen, back and legs in your training plan. They strengthen the so-called core, i.e. a muscular corset that stabilizes the entire figure. A strong core means better coordination, body control and the ability to maintain balance.

Worth knowing

Most popular bouldering spots

Fontainebleau is a French town considered to be the world capital of bouldering. In the surrounding forest, there are several hundred sandstone rocks that can be climbed in thousands of ways. Other popular places in the world to practice this type of climbing are: Rocklandia in South Africa, Magic Woods in Switzerland, Hueco Tanks in the USA and M alta in Austria.

Effects of bouldering training

Bouldering is a discipline that gives many effects and develops the entire body: from the fingers, through the hands, chest, spine to the legs.

  • Thanks to the training, the muscles become stretched and the climber learns to control his body and balance it properly.
  • Workouts are intense,so you burn a lot of calories during them -an hour of bouldering is 650 calories less .
  • Bouldering can also be used as supplementary training in martial arts, sailing, mountain biking and extreme running.
  • Bouldering improves coordination, strength, mobility, and exercises balance.
  • Workouts strengthen the back and stabilize the muscular corset.
  • Bouldering helps combat the fear of falling and heights.
  • Bouldering relieves stress - climbing requires a lot of concentration, which allows you to forget about problems.
  • Discipline teaches confidence, essential in trying to overcome new climbing routes.

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ABC of exercises