If you are in a rut with your exercise lately, rock climbing is a great alternative sport as it utilizes all of the major muscle groups of the body. Despite what you may think, the sport is not all about strength, but is just as much about finesse, patience and attention. Men and women of all levels can enjoy rock climbing in studios across the lower mainland and, of course, outside.

One big misconception about rock climbing is that it only requires upper body strength. In actual fact, when using proper technique, much of the power comes from the legs and core stabilizers around the trunk. Strong forearms are needed to grasp the rocks, while strong calves also help stabilize the ankles for optimal leverage.

If you want to do some preparatory work before climbing the walls, there are various exercises that will enhance your performance. Some basic stability ball exercises will increase your muscular endurance and enhance your spinal stability. Using a stability ball will also improve your balance and coordination, all of which will give you an edge while maneuvering through the tricky verticals. Strengthening your legs through squats and lunges with light weights and high repetitions will increase your isolated muscle endurance and explosive power. This is useful when you have to climb from one position to the next.

When thinking about rock climbing, don’t underestimate good flexibility. Improved flexibility will enhance your ability to maneuver through winding courses. Always stretch out your hamstrings, hip flexors, groin, gluteals, back and pectoral muscles.

One advantage of rock climbing is the minimal equipment required. Good shoes are important. Rock climbing shoes look similar to ballet shoes except the bottom surface is harder and provides better grip. The shoes should have a snug fit so that there is no room for your feet to slip when balancing on the edge of a rock. Chalk on your hands helps prevent your fingers from slipping, especially if you find your palms sweating.

Of course, while your hands and feet do most of the work to hold you on the rock, there is also a vital safety system. A harness is strapped around your waist and thighs, which in turn are secured to ropes. These ropes run through a pulley system in a studio and are controlled by a belayer. If you slip on a challenging climb, the belayer and rope system prevent you from dropping. Also in the studios, once you reach the top of the wall, the belayer lowers you safely to the floor. If there is a really large weight difference between the climber and belayer, daisy chains can also be added. The whole system is designed to support up to 1000 lbs., so you need not fear as you learn your new sport.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.