5 Workout routines Miho Nonaka Makes use of To Enhance Her Rock Climbing


Most climbers will tell you that the best way to get better at climbing and bouldering is to just keep climbing. They are unique sports that require muscle endurance, explosive strength, finger strength, agility, flexibility, and core strength, and the most effective way to have all of these components working together is usually on the wall. You can, however, supplement your training with additional exercises. We met Miho Nonaka, a world class athlete in competitive bouldering, to find out which exercises she uses to get in top shape. In addition to a regular climbing program, she integrates some of the exercises that she integrates into her training.

Close up of climber's leg



Targeted Muscles: Core, buttocks, quads

How to do the exercise: Stand with your feet shoulder-width apart and go into a lunge position. Raise your palms inward with your elbows bent in front of you. To rotate, move from your core while contracting your glutes and abs.

How it improves your climbing: This movement challenges your stability and helps you strengthen your core muscles and legs. It will also help you improve balance and coordination.


Targeted Muscles: Core, lower back

How to do the exercise: Lie flat on your back with your stomach drawn up. Lift one leg 90 degrees and hover the other leg off the floor. Raise one arm behind your head and extend your other arm to get to the foot of the opposite leg. Make sure your movements are slow and controlled. Stop at the top of the movement to make sure your arm and opposite leg are fully extended and your core is fully activated.

How it improves your climbing: This exercise will help you build core strength in the muscles that span the length of your spine, oblique and abs. These muscles are your powerhouse and support the movement of all limbs.


Targeted Muscles: Buttocks, legs, core

How to do the exercise: Get into a plank position with your shoulders stacked over your wrists. Make sure your core is tense as you bring one knee toward your chest. Watch your neck and make sure your head comes out in a straight line from your spine and does not drop to the floor.

How it improves your climbing: Mountaineering is a great exercise for building muscle endurance while challenging stability. They will help you build serious leg strength for more powerful, explosive movements on the wall. They also help stabilize the spine.


Targeted Muscles: Belly and torso

How to do the exercise: Sit on the floor with your arm touching the floor behind your palms. Tense your core muscles to push your bent knees toward your chest, then straighten your legs outward with your feet floating off the floor.

How it improves your climbing: These crunches also strengthen the entire abdominal region – your power pack for climbing movements.


Targeted Muscles: Buttocks, quads

How to do the exercise: Start with your feet shoulder-width apart, your knees slightly bent, and your core activated. Jump to the side and sweep the other leg backwards by bringing the opposite arm forward (your arm movement will mimic what you would do if you were running). Make sure you lean forward slightly as you move from side to side.

How it improves your climbing: This workout is great for increasing your heart rate, challenging your stability, and building lower body and ankle strength.

Do you want more workouts to complement your climbing training? Check out our latest workout in the adidas Training app.



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