Top 10 Indoor Climbing Drills for Beginners: Building Your Foundation in Movement, Balance, and the Fine Art of Not Falling Off the Wall
So, you’ve caught the climbing bug! You’re ready to send all those routes with gusto, and maybe even look a little less like a human-sized gecko flailing on a wall. The good news? Drills can help you so much, building strength, balance, and confidence. The not-so-good news? You might still look like a gecko sometimes, but hey, that’s all part of the charm.
Without further ado, here’s your guide to ten essential climbing drills for beginners that will transform you from newbie to… well, slightly more experienced newbie. And maybe, one day, a certified climber.
1. Silent Feet Drill
What It’s About: This is exactly what it sounds like! Your mission, should you choose to accept it, is to climb without making a single sound with your feet.
How to Do It: Pick a wall, climb slowly, and try to place each foot as softly as possible, ninja-style. If you hear a “thud,” try again.
What It Trains: Balance, control, and foot placement. You’ll start treating each foot placement with the focus of a ballet dancer. Or maybe a tap dancer, if you’re still learning.
2. Straight Arms Drill
What It’s About: Hanging off the wall with straight arms rather than keeping your elbows bent like you’re flexing for a crowd. it stops you from tiring yourself out halfway up every route. This is every climber's secret to saving their strength!
How to Do It: While climbing, keep your arms extended and let your shoulders do the work. If you catch yourself bending, remember to “straighten up!”
What It Trains: Endurance, efficiency, and shoulder strength.
3. Slow Climb Drill
What It’s About: Take everything you do normally—and slow it way, way down. The goal is to feel every muscle movement. It’s harder than it sounds, but you’ll finish feeling like a focused, zen climber. Namaste.
How to Do It: Climb as slowly as you can, hold each move for three seconds, then move to the next hold. You might feel like you’re in slow motion, but this builds major body awareness.
What It Trains: Precision, endurance, and patience.
4. One-Foot Drill
What It’s About: The rule is simple: pick one foot to use, and the other has to hover off the holds. This one’s surprisingly tough.
How to Do It: Choose a moderate route and climb it while only using one of your feet.
What It Trains: Core strength, balance.
5. Flagging Practice
What It’s About: Flagging is the art of sticking one foot out to keep your body balanced and avoid barn-dooring (swinging wildly like a door on hinges). This move makes you look legit on the wall, too.
How to Do It: Practice extending your leg out sideways to balance your body on one arm or one foot holds. Climb a route and focus on using flagging whenever you start tipping to one side.
What It Trains: Core, balance, and body positioning.
6. Hip Twist Drill
What It’s About: We all love to face the wall, but turning your hips in can help you reach further and conserve energy. Hip twisting might feel awkward, but it’s like salsa dancing — awkward at first, but worth it.
How to Do It: Practice climbing while keeping your hips turned toward the wall. Try to position your hip toward each hold to really lean into the move.
What It Trains: Flexibility, movement efficiency, and better reach.
7. Foot Switch Drill
What It’s About: When you get your foot on a hold, practice switching it with the other foot without taking your hands off the wall. If you’re graceful, it’ll look smooth; if not, welcome to the foot-tap dance party.
How to Do It: Pick a route and, every few moves, stop and switch your foot on a hold by “smearing” the replacement foot next to it.
What It Trains: Balance, precision, and adaptability.
8. Route Downclimb Drill
What It’s About: If you thought going up was hard, try going back down. The Downclimb Drill is simple: climb up a route, then climb back down it without letting go. Downclimbing is like learning to say a tongue-twister backward, but it’ll build your strength and control.
How to Do It: Pick an easy route, make your way to the top, and then reverse the moves to return to the ground.
What It Trains: Control, body awareness, and route memory.
9. Open Hand vs. Crimping Drill
What It’s About: Crimping involves grabbing a hold with bent fingers for extra grip; open-hand grip uses flat fingers. Each has its place, and it’s best to practice both! Build up the versatility to hang on for dear life and when to relax. Just be kind to your tendons.
How to Do It: Choose a climb and try to alternate between open-hand and crimping grips on each hold (where possible).
What It Trains: Finger strength, grip control.
10. Route Linking Drill
What It’s About: Instead of taking breaks between climbs, link a couple of routes together with no rest to simulate longer climbs. Afterward, your forearms might resemble overinflated water balloons, but it’ll get you ready for longer, continuous climbs.
How to Do It: Pick two or three easier routes, climb them one after the other, and see if you can make it through without taking a break.
What It Trains: Endurance and mental grit.
Parting Thoughts: Keep Practicing (And Laughing)
Climbing is all about pushing yourself little by little, and these drills are here to help you do just that. Sure, you might feel ridiculous with silent feet, or get stuck mid-downclimb wondering where your life went wrong. But every time you tackle one of these drills, you’re becoming a better climber, one awkward move at a time.
Plus, if all else fails, you’ll leave the gym with better balance, stronger fingers, and some stories to share about the time you tried to climb with one foot! So, lace up, chalk up, and enjoy the journey, friend. Happy climbing!
Ready to take your climbing to the next leve? Sign-up for Bouldering Basics or Intermediate Bouldering.
So, you’ve caught the climbing bug! You’re ready to send all those routes with gusto, and maybe even look a little less like a human-sized gecko flailing on a wall. The good news? Drills can help you so much, building strength, balance, and confidence. The not-so-good news? You might still look like a gecko sometimes, but hey, that’s all part of the charm.
Without further ado, here’s your guide to ten essential climbing drills for beginners that will transform you from newbie to… well, slightly more experienced newbie. And maybe, one day, a certified climber.
1. Silent Feet Drill
What It’s About: This is exactly what it sounds like! Your mission, should you choose to accept it, is to climb without making a single sound with your feet.
How to Do It: Pick a wall, climb slowly, and try to place each foot as softly as possible, ninja-style. If you hear a “thud,” try again.
What It Trains: Balance, control, and foot placement. You’ll start treating each foot placement with the focus of a ballet dancer. Or maybe a tap dancer, if you’re still learning.
2. Straight Arms Drill
What It’s About: Hanging off the wall with straight arms rather than keeping your elbows bent like you’re flexing for a crowd. it stops you from tiring yourself out halfway up every route. This is every climber's secret to saving their strength!
How to Do It: While climbing, keep your arms extended and let your shoulders do the work. If you catch yourself bending, remember to “straighten up!”
What It Trains: Endurance, efficiency, and shoulder strength.
3. Slow Climb Drill
What It’s About: Take everything you do normally—and slow it way, way down. The goal is to feel every muscle movement. It’s harder than it sounds, but you’ll finish feeling like a focused, zen climber. Namaste.
How to Do It: Climb as slowly as you can, hold each move for three seconds, then move to the next hold. You might feel like you’re in slow motion, but this builds major body awareness.
What It Trains: Precision, endurance, and patience.
4. One-Foot Drill
What It’s About: The rule is simple: pick one foot to use, and the other has to hover off the holds. This one’s surprisingly tough.
How to Do It: Choose a moderate route and climb it while only using one of your feet.
What It Trains: Core strength, balance.
5. Flagging Practice
What It’s About: Flagging is the art of sticking one foot out to keep your body balanced and avoid barn-dooring (swinging wildly like a door on hinges). This move makes you look legit on the wall, too.
How to Do It: Practice extending your leg out sideways to balance your body on one arm or one foot holds. Climb a route and focus on using flagging whenever you start tipping to one side.
What It Trains: Core, balance, and body positioning.
6. Hip Twist Drill
What It’s About: We all love to face the wall, but turning your hips in can help you reach further and conserve energy. Hip twisting might feel awkward, but it’s like salsa dancing — awkward at first, but worth it.
How to Do It: Practice climbing while keeping your hips turned toward the wall. Try to position your hip toward each hold to really lean into the move.
What It Trains: Flexibility, movement efficiency, and better reach.
7. Foot Switch Drill
What It’s About: When you get your foot on a hold, practice switching it with the other foot without taking your hands off the wall. If you’re graceful, it’ll look smooth; if not, welcome to the foot-tap dance party.
How to Do It: Pick a route and, every few moves, stop and switch your foot on a hold by “smearing” the replacement foot next to it.
What It Trains: Balance, precision, and adaptability.
8. Route Downclimb Drill
What It’s About: If you thought going up was hard, try going back down. The Downclimb Drill is simple: climb up a route, then climb back down it without letting go. Downclimbing is like learning to say a tongue-twister backward, but it’ll build your strength and control.
How to Do It: Pick an easy route, make your way to the top, and then reverse the moves to return to the ground.
What It Trains: Control, body awareness, and route memory.
9. Open Hand vs. Crimping Drill
What It’s About: Crimping involves grabbing a hold with bent fingers for extra grip; open-hand grip uses flat fingers. Each has its place, and it’s best to practice both! Build up the versatility to hang on for dear life and when to relax. Just be kind to your tendons.
How to Do It: Choose a climb and try to alternate between open-hand and crimping grips on each hold (where possible).
What It Trains: Finger strength, grip control.
10. Route Linking Drill
What It’s About: Instead of taking breaks between climbs, link a couple of routes together with no rest to simulate longer climbs. Afterward, your forearms might resemble overinflated water balloons, but it’ll get you ready for longer, continuous climbs.
How to Do It: Pick two or three easier routes, climb them one after the other, and see if you can make it through without taking a break.
What It Trains: Endurance and mental grit.
Parting Thoughts: Keep Practicing (And Laughing)
Climbing is all about pushing yourself little by little, and these drills are here to help you do just that. Sure, you might feel ridiculous with silent feet, or get stuck mid-downclimb wondering where your life went wrong. But every time you tackle one of these drills, you’re becoming a better climber, one awkward move at a time.
Plus, if all else fails, you’ll leave the gym with better balance, stronger fingers, and some stories to share about the time you tried to climb with one foot! So, lace up, chalk up, and enjoy the journey, friend. Happy climbing!
Ready to take your climbing to the next leve? Sign-up for Bouldering Basics or Intermediate Bouldering.