How I Start Bouldering
Like many, starting a new hobby when you get older can be difficult. It took me a few tries to get into bouldering.
The journey began when I again met my friend, who is passionate about bouldering, in Malaysia. He invited me to join him again to climb, and I did. After a bouldering session, we caught up, and he asked about my weekly routine. I told him I did most of the activities alone and had not met new people since returning from my nomad trip. To my surprise, he created a meetup group a few weeks later. He told me it would be a great fit for me to get fit and socialize with people. Fast forward to today. I have been bouldering consistently (with a few breaks in between due to injuries) for a few months, and I want to share what I have learnt with you.
What is bouldering for me?
Bouldering is an exciting sport. It requires minimal equipment to climb indoors or outdoors, and when I climb consistently, I develop strength and mobility. Most importantly, it forces me to be mindful during the climb.
Bouldering techniques that I practice
Bouldering may look simple but involves specific techniques that significantly improve climbing ability. Mastering these foundational moves is critical to progressing as a boulderer.
Falling
It’s important to fall safely to prevent injury and reduce your fear of falling when bouldering. Aim to land on your feet with knees bent to absorb the impact, then roll backwards or to the side to dissipate energy. Avoid reaching out with your hands to prevent wrist injuries, and keep your body relaxed rather than tensing up. Always check for people or obstacles below before landing. Practicing controlled falls helps reduce injury risks.
Flagging
Flagging is a technique for counterbalancing your body when reaching for a hold. Extending one leg away from your body creates balance and reduces the strain on your arms. It’s beneficial on overhanging routes where maintaining body tension is crucial.
Straight Arms
One of the most energy-saving techniques is climbing with straight arms rather than bent ones. You conserve energy by hanging on your skeletal structure rather than using muscle strength, allowing longer climbs. Straight arms are critical for resting between moves.
Hip Tuck In
Tucking your hips close to the wall helps you stay stable and reduce the leverage on your arms. This movement is often combined with footwork to create efficient body positioning, reducing the effort needed to hold onto the wall.
Dyno
A dynamic move, or dyno, involves leaping from one hold to another. It’s a riskier move since both hands and feet might leave the wall, but it can be crucial for reaching distant holds. Dyno moves require good timing and explosive power.
What exercises I do for training
Strength and flexibility are vital for bouldering. So, I train to improve my climbing performance weekly. I focus on upper body, core, and leg workouts, such as pull-ups, shoulder presses, V-sits, and squats. These exercises target key muscles like the lats, shoulders, and abs, boosting endurance and grip strength.
My warm-up routine before bouldering
A proper warm-up routine is essential to prevent injury before every bouldering session. Start with light cardio to increase blood flow, like a jumping jack. Then, I would do dynamic stretches focusing on my wrists, shoulders, lower back, hips, hamstrings, and quads. The exercises are as follows:
- Arm circles
- Cat cow
- World’s greatest stretch
- 90/90 stretch
- Hamstring stretch
- Lunge
- Side lunge
- Deep squat
- Downward dog pose
- Cobra pose
Lastly, I would add accessible bouldering routes or wall-based movements to activate your climbing muscles gradually.
PS: I also do stretching after the bouldering session.
What I eat before and after bouldering
Good nutrition plays a crucial role in your bouldering performance and recovery. Climbing demands not only physical strength but also stamina and mental focus.
I would go for a light meal high in carbohydrates, like noodles and onigiri, 30-60mins before I start bouldering. I would have some snacks like bananas, snickers bars, almonds, and sandwiches while taking a break from bouldering to replenish my energy. I would grab a Rokeby protein smoothie from the convenience store as my post-bouldering snack to support muscle repair and growth, followed by a proper meal. Of course, I would stay hydrated as dehydration can decrease performance and endurance. Sometimes, I would also drink 100 plus.
What I wear for bouldering
I used to wear short pants for bouldering, but eventually, I changed to long pants because I got too many scratches. In Malaysia, most indoor gyms are air-conditioned. I would wear a dry-fit T-shirt and jogger pants for bouldering. The key is to make sure that you can move freely.
I used rental climbing shoes for a few months before I bought my first pair of bouldering shoes, LaSportiva Tarantula Boulder. The rental shoes are neutral with a flatter sole. When choosing the size, they should fit snugly but not cause discomfort.
What I learnt from bouldering
Bouldering has taught me a lot.
Bouldering has taught me that it is not a comparison but self-improvement. You don’t have to compare with people who can send a higher grade route. Instead, focus on improving your strength and techniques to send a higher grade route next time.
Bouldering has taught me to let go. Due to the gap in height, strength, flexibility, and skills, sometimes you need more time to train before sending a route, yet the gym has reset it. You have to acknowledge that and move on.
Bouldering has taught me to have a beginner’s mind. Everyone has a different climbing style that you can always learn from. From there, you can discover and build your style.
Bouldering has taught me to take the necessary time for rest and recovery. Overtraining does little good when sending challenging routes. It increases the chances of injury.
Bouldering has taught me to be happy with people’s achievements. We cheer for the people who send a route. Joy shared, joy doubled.
I hope my sharing about bouldering will help you build the foundation to grow as a better boulderer and also be a better person.
What I do to build a bouldering community
Earlier, I mentioned that I joined my friend’s meetup group. Since he left, a few of us have taken over his responsibility to run the meetup. We want to help you stay fit and healthy through bouldering and create a safe place to make friends.
We will rotate among a few climbing gyms every Saturday. After the bouldering session, we will have dinner, play board games, and grab a drink (depending on the energy level and vibes of the day). If you do not have any plans on a Saturday or always want to try bouldering but can’t be bothered to go alone, you are welcome to join us.
Feel free to check out our vibes via IG at: https://www.instagram.com/klboulderingclub
We look forward to meeting you soon!