3 Exercises to Help You Conquer Your First Bouldering Adventure

I’ve been a dedicated CrossFit athlete for over five years, consistently challenging myself in the gym.

Recently, I decided to step outside my comfort zone and try bouldering—a form of rock climbing that focuses on shorter, more intense routes (called “problems”) without ropes or harnesses.

I was humbled quickly.

Bouldering requires immense strength, focus, and technique.

Thanks to my CrossFit training, three key exercises helped me hang in there.

In this blog post, I’ll share my bouldering adventure at Central Rock Wynwood and the three essential exercises you’ll need to crush your first climbing session.

Why I Chose to Boulder

I genuinely don’t like trying new things. I’m pretty shy outside the gym, so going out of my comfort zone isn’t something I normally do.

The founder and former CEO of CrossFit, Greg Glassman always said to try new sports regularly. If you do CrossFit consistently, I believe that you will be able to keep up with most sports and physical activities. Bouldering was no exception.

I’ve seen a few videos of friends bouldering, but I had no prior knowledge or understanding of how it worked before stepping foot into Central Rock Gym.

The staff gave me a quick explanation and tour centrand after that, I was on my own.

My First Experience Bouldering

I quickly learned that there are different levels of “problems”.

Bouldering “problems” are graded using the V system, ranging from V0 (beginner-friendly) to V17 (elite difficulty). Each grade increases in complexity, requiring stronger grip, precise technique, and problem-solving skills.

Even V0 can challenge newcomers, while higher grades demand advanced body control, endurance, and mental focus to navigate tricky holds and movements.

The gym I went to went up to V7. I often found myself attempting V3 problems, which were super challenging.

Exercises That Will Help You with Bouldering

Strict Pull-Ups
Strict pull-ups are a foundational exercise for building the upper body strength needed in bouldering. Climbing requires pulling your body upward using primarily your arms and back, and strict pull-ups mimic this movement directly.

The strict pull-up will help to strengthen your lats, biceps, and grip, which are essential for navigating overhangs and steep routes. Additionally, the controlled movement in a strict pull-up improves stability and body awareness, which are critical when transitioning between holds. Regularly practicing strict pull-ups will help you build the pulling power to tackle challenging problems and make climbing feel more fluid.

Bar Hangs
Bar hangs are a simple yet highly effective way to develop grip strength and endurance, both of which are crucial for bouldering. Holding onto small, awkward holds for extended periods is a defining challenge of climbing. Bar hangs condition your forearms, fingers, and hands to withstand prolonged tension, reducing fatigue mid-climb. They also help improve shoulder stability and decompress your spine, promoting overall upper-body health. Adding variations like one-arm hangs or weighted hangs can increase the difficulty, preparing you for more advanced climbing problems that demand higher grip and core engagement. Aim for 1:30 – 2:00 of consecutive hanging.

Weighted Step-Ups
Weighted step-ups strengthen your legs and improve single-leg stability, mirroring the lower-body movements in bouldering. Climbing often involves pushing off one foot on a small foothold, requiring strength, balance, and control. Weighted step-ups enhance these abilities by targeting your glutes, quads, and hamstrings while improving coordination. They also train your core to stabilize under uneven loads, mimicking the demands of climbing’s dynamic movements. By incorporating weighted step-ups, you’ll be better equipped to handle high steps and powerfully push off footholds during challenging routes.

Final Thoughts on Bouldering

I was able to hang with the bouldering pros through my CrossFit training. My ability to do strict pull-ups, extended bar hangs, and heavy weighted step-ups greatly helped my ability to climb.

I would recommend bouldering to anyone who wants to challenge their grip strength!

-Tucker Kistner, Owner, CrossFit Showdown