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 Conditioning for Rock Climbing and Hiking 
The following is one in an ongoing series of columns entitled Keeping Fit by . View all columns in series

Latissimus Dorsi

Lateral Raise


Biceps Curl


Triceps Extension


Low Back Extension

Erector Spinae

Abdominal Curl

Rectus Abdominis

Neck Extension

Neck Extensors

Neck Flexion

Neck Flexors

Forearm Extension

Forearm Extensors

Forearm Flexion

Forearm Flexors

An alternative training approach is presented in Table 2. This program uses multiple-joint exercises that work several muscle groups at the same time. These are the leg press, bench press, seated row, incline press, pulldown, overhead press, assisted chin-up, assisted bar-dip, as well as the rotary torso, forearm extension and forearm flexion.

Table 2. Recommended multiple-joint strength exercises that work the muscles used in

rock climbing and hiking.


Muscle Groups

Leg Press

Quadriceps, Hamstrings, Gluteals

Bench Press

Pectoralis Major, Anterior Deltoids, Triceps

Seated Row

Latissimus Dorsi, Posterior Deltoids, Biceps

Incline Press

Anterior Deltoids, Pectoralis Major, Triceps

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 About The Author
Wayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA in Quincy, MA. He is strength training consultant for numerous national organizations, such as the American Council on Exercise, the......moreWayne Westcott PhD
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