3 Strength Exercises Every Climber Should Do

If you want to get stronger for climbing, it helps to focus on exercises that actually transfer to the wall. The right strength work can improve body tension, balance, control, and pushing power across everything from slab to steep terrain.

Here are three exercises worth adding to your routine this summer: pistol squats, weighted shoulder dips, and L-sits. Each one targets a different part of climbing performance, and each can be scaled as you build strength over time.

1. Pistol Squats

Pistol squats are single-leg squats that build strength, balance, and mobility. For climbers, they are especially useful on slab and technical terrain, where you may need to control your body on one leg while standing high on a small foothold.

As you move into harder grades, independent leg strength becomes more important. A pistol squat helps train the kind of stability and range of motion that often shows up in awkward rock-overs and high-step positions.

If a full pistol squat feels out of reach right now, start with a progression:

• Hold onto a pole or other stable support for balance.

• Use that support to help yourself lower down and stand back up.

• Start with 5 reps per leg and gradually work toward 15.

• From there, move to negative pistol squats by lowering yourself slowly under control.

• Once you can do 10 controlled negatives per leg, start attempting full reps.

You may still need a little assistance at the bottom or on the way back up at first, and that is completely normal. With consistency, pistol squats can translate into better control and confidence on the wall.

2. Weighted Shoulder Dips

Shoulder dips are a great way to build pushing strength, which matters more in climbing than many people expect. They can help with mantles, top-outs, and any movement where you need to press yourself up and over the rock or wall.

These are especially helpful on slightly overhanging and vertical climbs, but they can also show up in slab sequences where strong pressing mechanics make the difference between sticking a move and peeling off.

Like pistol squats, dips are best approached in stages:

• Begin with seated tricep dips using a bench or chair.

• Lower yourself until your elbows reach about a 90-degree angle, then press back up.

• Build up to 15 solid reps before moving on.

• Next, try negative shoulder dips on dip bars by lowering yourself as slowly as possible.

• Use your feet to help reset between reps.

• Once you can complete 15 controlled negatives, begin working toward full reps.

After you can perform around 10 full reps with control, you can start adding small amounts of weight, such as 5 or 10 pounds. Over time, this exercise can significantly improve the pushing strength that supports advanced climbing movement.

3. L-Sits

L-sits are one of the most effective exercises for developing core tension. If you enjoy steep or overhanging climbs, this kind of strength is essential. As grades increase, so does the demand for body tension through moves that require you to keep your feet engaged and your hips in position.

An L-sit can be performed on dip bars or from a hanging position, depending on your current strengths. In either version, the goal is the same: extend your legs in front of you so your body forms an L shape.

That position closely mimics the tension you need on steep terrain, especially when your feet are out in front of you on long reaches or powerful sequences.

To build up to a full L-sit, try this progression:

• Start with one leg extended and one leg lowered.

• Alternate sides and see how your body feels after about 20 seconds of switching.

• Once that feels manageable, work toward holding the alternating position for up to 1 minute.

• Then begin extending both legs at once for short holds of about 5 seconds.

• Gradually increase your hold time until you can maintain the position for 20 seconds.

L-sits are also a strong foundation for more advanced core exercises, including front levers and windshield wipers, so they can keep paying off as your training progresses.

Final Thoughts

Whether you are working vertical climbs, overhanging problems, or delicate slab sequences, adding strength training to your routine can support steady progress. Pistol squats, weighted shoulder dips, and L-sits each develop a different piece of climbing performance, and together they create a strong base for leveling up.

Start with the progressions that match your current ability, stay consistent, and give your body time to adapt. The gains may feel gradual at first, but they can make a real difference when you get back on the wall.