Why Bother?
Managing to climb hard before you pull on. Jumping straight into your project is like driving a bakkie in first gear on the N1 — it’s just not smart. Warming up however, has several benefits:
- Wakes up your tendons: SA rock doesn’t play nice. Cold fingers on Harrismith’s razor crimps? No thanks!
- Gets your head in the game: Zone out mid-climb, and you might just fracture Lightner’s ankle all over again.
- Saves your hips and shoulders: Whether it’s Jhb’s boulder cave or Chosspile’s Lord of the Rings Cave, roofs and drop-knees demand rotator cuffs and glutes which aren’t snoozing.
The Two Warm-Up Paths (Match your Mojo)
Option 1: The “Climb Up” Casual Warm-Up
- Perfect for: Social climbers, coffee-addicted humans, and anyone who thinks “dynamic stretching” is a TikTok trend.
- Start stupid easy: Climb 3 – 7 grades below your max. Eyeing a 25? Cruise an 18 first. Focus on flow, not flash.
- Mix it up: Traverse the CityROCK bouldering wall, do laps on the auto-belay, or find a spot for productive mat-work between the comfy sacks.
- Listen to your body: Feel a tweak? Step off, shake it out, and re-assess. No shame in being smart!
Option 2: Structured Warm-Up (For the “Type-A” Senders)
- Perfect for: Project chasers, comp kids, and anyone who alphabetises their gear rack.
- Step 1: Get the Blood Flowing (5-10 mins)
- Light cardio: A jog on the treadmill, a quick cycle or even dancing to CityROCK’s questionable playlist.
- Dynamic stretches: Arm swings, hip circles, and gentle wrist rolls – pretend you’re swatting away flies or mozzies.
- Step 2: Activate the Climbing Bits (10 mins)
- Scapular pull-ups: Hang on a pair of jugs and give your shoulder blades 2 good squeezes.
- Core drills: Dead hangs with knee raises or 30-second planks. A shaky core = wonky heel hooks.
- Finger prep: Use CityROCK’s spray wall for open-handed grips and slow pulls. Save the campus boarding for after you’re warm!
- Step 3: Climb the Ladder (15 mins)
- Start low, go slow: Treat each climb like a mini project, utilising crips foot work and ensuring steady breathing. Boulder bunnies, aim 1-2 grades lower. Rope rate, 2-3.
- Drill a weakness: Practice some balance on the slab or work lock-offs if Superbowl’s steepness haunts your dreams.
- Step 4: Mental Prep (2 mins)
- Stare down your project. Visualize the crux. Apparently, it helps to sip some green tea but be sure to channel your inner Janja for precision over panic.
Tips to Avoid “Ag, Shame” Moments
- Keep it simple: A 5-minute jog and 3 easy climbs might be all you need. Structured routines aren’t mandatory — just bladdy helpful.
- Crag-specific prep: a good walk to the base goes a long way but if the footing allows, feel free to add a short jog in before you set off or even once you’re there.
- Post-climb care: Stretch while the fire is still too hot to braai. Your boerie roll deserves a body less tight thana lead-fall figure eight.
The Bottom Line?
A warm-up should be like a good potjie — low, slow, and worth the wait. Whether you’re a casual CityROCKer or a Boven fanatic, 15-30 minutes of prep keeps your tendons happy, your sends stylish, and your mates from roasting you for being the one who popped a pulley before pitching the tent. Next time you’re tempted to skip the warm-up, ask yourself: Would you lead a climb with just a spotter? Nee wat! So get yourself going and then go crush those climbs in fine style.
P.S. Apparently CityROCK Jhb now has a legendary physio available on select days so grab a card at the front desk if you need tailored advice, targeted rehab or rapid relief.
Your health and wellbeing deserve informed, personalised care. For tailored support, please discuss any questions or concerns with your physiotherapist of choice.