A good warm-up is key to climbing stronger and avoiding injuries. Here’s a simple routine to get you ready in just a few minutes!

1. Get Moving 

Start with light cardio to wake up your muscles:

1. Jumping jacks

2. High knees

3. Arm swings

2. Loosen Up Your Joints

Mobilize key areas with these quick drills:

1. Wrist & ankle circles – Rotate slowly.

2. Shoulder rolls – Forward & backward.

3. Torso twists – Gentle side-to-side rotations.

4. Leg swings – Forward, back, and sideways.

3. Activate Key Muscles

Fire up essential climbing muscles:

1. Scapular pulls – Hang and engage shoulders.

2. Wall angels – Open up shoulders.

3. Glute bridges – Wake up your legs and core.

4. Deep squats – Loosen up hips.

4. Start with Easy Climbing

Finish your warm-up with a few easy routes:

1. Climb some bubblegum (V0) routes before trying anything harder.

2. Focus on smooth, controlled movements – practice your best, most flowy technique on lower grades.

Final Tips

1. Stay hydrated!

2. Listen to your body—take it slow if needed or take extra breaks.

3. Make it a habit—climbing regularly will improve your climbing and keep you injury-free.