The Best Core Workout for Climbers (with No Planks!)

Search “core workout” on YouTube, and you’ll get hundreds of results. Yet, almost all will prioritize the rectus abdominis and obliques, neglecting the rest of the core musculature.  You may think “core” and “abs” to be synonymous, as most people use the terms interchangeably. However, that is scientifically incorrect. The abdominals are only a part of your core, which is composed of the:

Abdominal Muscles

• Rectus abdominis

• External oblique

• Internal oblique

• Transverse abdominis

• Diaphragm

Lower Back Muscles

• Erector Spinae

• Multifidus

• Quadratus Lumborum

Pelvic Floor Muscles

• Levator Ani (puborectalis, pubococcygeus, and iliococcygeus)

Hip Muscles

• Glute Maximus

• Glute Medius

• Glute Minimus

• Hip Flexors

Working together, all the muscles comprising your core allow you to:

• Stabilize your spine, lower back, pelvis, and hips,

• Flex your spine and hips,

• Extend your spine and hips,

• Rotate your body,

• Internally and externally rotate your hips,

• Control your bladder and bowels.

The takeaway from the anatomy lesson is that climbers should strengthen their entire core. Climbers rely heavily on all the core muscles to maintain body tension and coordinate movements between their upper and lower bodies. A weak core may hide behind good technique, but eventually, a lack of core strength will limit your progress.

One tried-and-true exercise for targeting the entire core is the plank (and all variations). While an excellent exercise, planks are overprescribed and can be boring. The good news is that there are plenty of more interesting and equally excellent exercises climbers can integrate into their core workouts.

Next time you’re looking for a core workout that targets all muscles of the core and is more stimulating than 10 minutes of mind-numbing planks, give this core workout for climbers a whirl!

The Workout

Time: 10-20 Minutes

Equipment:

• Yoga mat

• Weight bench

• 10lb Dumbbell

• Cable Machine with Single Handle attachment

Tucked Dragon Flags

Dragon flags are a superior exercise for developing a core of steel. However, they are a very advanced exercise. Start with tucked dragon flags to get the same benefits while building up the strength for the full variation.

Core Muscles Targeted: Rectus abdominis, transverse abdominis, obliques, erector spinae, multifidus, hip flexors, gluteal complex, diaphragm.

Glute Bridges

Glute bridges target the posterior chain (backside) core muscles. It’s easy to overlook the posterior chain in favor of training the anterior chain muscles, such as the rectus abdominis. Training both the posterior and anterior muscles will help prevent muscle imbalances and potential injuries.  

Core Muscles Targeted: Gluteus maximus, gluteus medius, gluteus minimus, erector spinae, transverse abdominis.

Weighted Pullover to Knee Tucks

Knee tucks target the superficial (rectus abdominis and obliques) and deep (transverse abdominis) muscles. They also engage the front hip muscles, the hip flexors. If you find these challenging, you can remove the weight. Knee tucks are a great regression if you find exercise #1, Tucked Dragon Flags, too challenging.

Core Muscles Targeted: Rectus abdominis, obliques, transverse abdominis, hip flexors.

Russian Twists

Another overlooked core movement is rotation. Climbers are constantly twisting, bending, and rotating into all sorts of positions on the wall. Russian twists strengthen the muscles involved in rotational movements. Too easy? Grab a dumbbell to make it more challenging.

Core Muscles Targeted: Obliques, rectus abdominis, transverse abdominis, hip flexors, erector spinae.

Cable Wood Chops

Cable machine exercises are incredible for building strength because holding the cable forces you to maintain constant tension in the muscle. You’re also forced to engage multiple muscle groups to stabilize against the pull of the cable. Wood chops are excellent for building rotational strength and stability.

Core Muscles Targeted: Obliques, rectus abdominis, transverse abdominis, glute medius, glute minimus, erector spinae

If you’re ready to bulletproof your core and build the strength needed to advance your climbing, implement these exercises 1-3 times per week. Start with 1-2 rounds of 8-10 reps of each exercise. As you become more comfortable with the exercises and build strength, you can increase to 3-4 rounds and 10-20 reps. Make sure to come back and comment if you’ve noticed a difference in your climbing after incorporating these core exercises for a few months.