As a calisthetics athlethe I always wanted to try bouldering. It contains some similar characteristics and it looks like a fun activity you can do after work other then pure workout in gym or street workout park. So with my friend I decided to give it a shot and after a week here is what I learned. Both bouldering and calisthenics have impact on your whole body, so in this blog I will outline my thoughts on it.
Bouldering and calisthenics
There are many similarities between bouldering and calisthetics, which is what I figured basically from my first day. In bouldering there is a lot of grip strenght involved, particularly in your hands and forearms. There is also a footwork involved, making sure you twist your foot on a boulder so you can assist yourself up.
In calisthenics there is a lot of pulling force and core strenght. For example you need to make sure you shoulder blades are inner locked when doing pull-ups. This is so that you activate your back properly, otherwise your arms are doing most of the work.
There is technique involved in both of these of course, but in bouldering the technique is far more important in my opinion.
My thoughts on bouldering
As it’s my first week, I can honestly say that I love it. It works up your forearms like crazy, but in my case, that’s because I don’t have good technique yet, so obviously I am relying a lot on my strength that I got from calisthenics all these years. Below, I will outline some of the things worth knowing for bouldering as a calisthenics athlete. Mixing bouldering and calisthetics is a great way to get in shape, look good and get a stronger grip.
Forearm pump
Even though I have been active my whole life, playing football, going to the gym, and now doing street workouts, I still got a huge pump in my forearms. It was unbelievable; not one exercise in the gym got me a pump like that. After the first two days, my forearm muscles were sore, and my wrist was sensitive due to gripping and pulling. I used a cream to ease the pain in my muscles and wrist, which helped me a bit. The intense forearm activation in bouldering can lead to enhanced vascularization and muscular endurance, contributing to better performance in both bouldering and calisthenics.
Warm up before bouldering
It’s very important to check all your joints before starting the climb. There are many exercises you can perform to get a nice warm-up so you don’t suffer any unwanted injuries. Most of them are for wrists and shoulders. I found that yoga helps a lot as it stretches your whole body and prepares it for climbing. Proper warm-ups are scientifically proven to reduce the risk of injury and improve overall performance by increasing blood flow to the muscles and enhancing joint flexibility.
Blisters and tear skin
This is inevitable, whether you plan on using gloves, which I don’t recommend as it can affect your grip, or if you put tons of chalk on your hands to decrease slipping. After my first day, I got a blister. Granted, that blister originated from calisthenics due to my heavy regimen, but it still opened up on the boulders. This is something you will probably have to get used to. The friction involved in bouldering can lead to skin adaptations over time, potentially strengthening your hands for calisthenics as well. I also gained some blisters on my feet as you do use your feet a lot and bouldering shoes are usually quite tight. Read more about blister treatments on feet here.
Pulling force in bouldering
As someone who trained pull-ups and chin-ups, it’s a trap to use the same pulling power in bouldering. I quickly got exhausted. Even though my pull strength is pretty good, technique is very important in bouldering. If you rely only on pull force, you won’t get far. I recommend reading up a bit about various techniques before trying bouldering. It will save you tons of energy. Research indicates that effective climbing technique significantly reduces energy expenditure, emphasizing the importance of skill over sheer strength. In case you wan’t to start perhaps with calisthetics first check out my other blog about calisthetics workouts.
Hydration
I cannot stress this enough, but hydrating yourself is super important, especially in summer. Since I am doing indoor bouldering, which means in a closed space with almost no air flow except some open windows, the heat struck me and the sweating was pretty intense. Having a water bottle with me the whole time helped a ton. Proper hydration is essential for maintaining physical performance and cognitive function, as dehydration can impair both strength and endurance.
How do I feel after bouldering
I can say that my mood is significantly improved, as with any exercise, I guess. However, with bouldering, there is also excitement and joy while doing it.
I noticed that I am way more flexible in my arms and I haven’t done any shoulder correction excersises or stretching excersises. This definetley gives me a good feeling as am getting slightly more flexible and its been only a week. After I finish each session, I come home, have a cold drink, relax, and the feeling is mesmerizing. I think this is definitely my new thing, which I will incorporate into my routine.
Conclusion
With all these things considered, I think bouldering is very entertaining. It is a physical activity that draws a lot of people, and I have a feeling that it is becoming very popular, more now than ever. In case you want to try it out, I highly recommend it. From my point of view, as someone who trains on a daily basis, this is a wonderful slight change I am looking forward to implementing into my routine, especially after a day of sitting at work. Let me know in the comments what your bouldering experience is and if you have any tips, please share them. Bouldering can serve as a functional cross-training activity for calisthenics athletes, providing unique challenges and benefits that can enhance overall fitness and performance.
