They feel that free climbing is a very simple thing for them. In fact, if they want to be able to move and retract freely, they need to master good skills and essentials, especially good control of the hands, feet and body center of gravity, which are crucial during the rock climbing process. Let’s take a look at today’s useful information: how beginners can master rock climbing techniques (techniques and footwork).
First, let’s talk about the hands, feet, center of gravity, legs and other aspects.
1. Arms, when grabbing the rock point, the arms should be as straight as possible. After the arm is straightened, the bones are stressed and the muscles can relax, saving arm strength. When your forearms are swollen, you can hang your arms to allow blood to flow back, and shake your hands to relax your muscles.
Try not to bend your arms. When you bend your arms, your muscles are contracting, which consumes a lot of energy. If you can do an L shape, don't do an L shape. Of course, sometimes there is no way to lock it, and it is not necessary for the general primary route.
The fundamental purpose of using your hands during climbing is to move your body upward and get as close to the rock wall as possible. There are many shapes of fulcrums on the rock wall, and there are dozens of common ones.
Climbers should be familiar with the shapes of these mass points, and know where to grasp different fulcrums and how to exert force. According to the position and direction of the protrusion (or depression) on the fulcrum, there are picking, pinching, pulling, tugging, holding, etc. Push and other methods. But don’t be rigid, there are many ways to hold the same fulcrum.
Finger strength is very important in climbing. You can usually practice with finger grips, pull-ups, finger-hanging pull-ups, lifting and pinching heavy objects, etc. Now some masters have reached the level of strength of single-finger lifting. When climbing longer routes, choose easy sections and take turns resting on both hands.
2. Symmetrical selection means that the body must have at least two symmetrical points on the rock wall, such as the left hand and right foot, the right hand and left foot, so that your center of gravity will not fly away from the rock wall.
The foot press should be made with the toes, not the balls of the feet. When stepping on the rock, your heels should be kept higher than your toes to generate force. According to different situations, it is divided into forward pedaling and side pedaling (inside and outside). Front pedaling is mostly used for climbing up straight walls, while side pedaling is mostly used for climbing upwards at an angle of elevation and moving laterally.
Footwork focuses on the use of footwork during climbing, including techniques such as stepping on foot points and changing feet. The correct way to change feet is to ensure stability and not increase the burden on the hands.
Taking switching from the right foot to the left foot as an example, first lift the left foot above the right foot, then rotate the right foot counterclockwise (looking down) with the rightmost foot on the fulcrum as the axis, leaving the left side of the fulcrum free, and The weight is still on the right foot; the left foot cuts in from above, steps on the point, and the right foot is pulled out, and the weight is transferred to the left foot.
3. Center of gravity. Let’s talk about the center of gravity in the previous article. The center of gravity should be as close to the rock wall as possible. This can greatly reduce the burden on the arms and allow your feet to bear as much weight as possible. Try to get as close to the rock wall as possible. The center of gravity is approximately at the hip position.
When facing the rock wall, push your hips forward as much as possible to keep your center of gravity close to the rock wall and save effort. If you have a low hand position, squat down to lower your center of gravity and turn sideways while keeping your arms straight and your center of gravity close to the wall.
Fixed at 3 points and moved at 1 point. That is, fix 3 points with your hands and feet and move the other 1 point. Note that the fixed arm should be as straight as possible to save strength.
4. Leg skills. Legs and feet are a very important part in rock climbing activities. Some people call rock climbing "ballet on the rock wall." This shows how important the skills on the feet are. In many cases, a proper knee bend and feet can be Let a difficulty disappear in an instant.
Rock climbing is a process of long-term accumulation of experience. It is very important to master the necessary skills and essentials. You must practice more. Regarding training methods, men and women are similar at the entry stage, mainly basic and muscle strength exercises.
Borrowing force, in fact, this term is not accurate. It should be about how to exert force to achieve the highest efficiency. When you learn how to exert force in your legs, you will feel as if your arms are borrowing force. Finding something, mainly experience, whether it's tubing or backcountry, the secret is to try it multiple times.
