How to Boulder Using Static and Dynamic Moves to Train for Rock Climbing

Learning to boulder, or move from one hand hold to another, is essential part of rock climbing training. You should be comfortable with this technique prior to attempting a climb. There are two methods of bouldering, known as static and dynamic. You will use both methods at various times during a climb.

Difficulty: Moderate

Instructions

Static Bouldering

1. Identify a location for static bouldering. It's generally performed on cliffs or walls no more than 12-feet high.

2. Train a static bouldering by holding your body as close to the wall as you can. The closer your center of gravity is to the wall, the easier it is for your muscles to hold you in that position.

3. Place your feet solidly into their holds and release one hand.

4. Use as little physical movement as possible to grasp the hand hold as far from you as you can safely reach. The act of moving yourself from one hold to another with a minimum of physical movement is static bouldering.

5. Practice static bouldering to conserve energy and build strength as you increase your ability to read your climbing atmosphere.

Dynamic Bouldering

6. Locate a hand hold that is slightly farther than you can easily reach. You will boulder this hold using a dynamic move.

7. Place your feet into the appropriate holds and keep your knees slightly bent.

8. Release the rock with the hand that will grasp the hold during your dynamic boulder.

9. Use your knees and feet to push off from the rock. Using the momentum you generate, reach the hold you targeted. This use of momentum and large movement is dynamic bouldering.

10. Grasp the new hand hold and readjust your grasp with your feet and your other hand.

Tips & Warnings

• Bouldering, whether static or dynamic is the act of moving from the beginning of a climb to the end of a climb in a quick fashion. It trains you to search out alternative routes and strengthens muscles.
• You should never boulder alone. Rock climbing training for beginners should take place indoors with more experienced climbers present.
• Always check your gear and wear protective equipment when bouldering, regardless of your degree of expertise.

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