Get Outdoors - Women: Michele Hurni's Climbing Tips for Women

(Note: Michelle has been climbing for 17 years, and has been on the US Climbing Team for 7 of those years. Her "Beyond the Basics" clinic has been taught to hundreds of women across the United States for the past seven years. During 1999 she was ranked her highest, #1, in the US in difficulty climbing. She is the director of the US Climbing Team Junior Pro Camps (1998 - 2000). She was also a member of the US Climbing Team (1993-1999).)

Tip #1: Quiet Climbing.

When climbing outdoors or in, you should always strive to climb as quietly as possible with your feet. Whenever you move a foot from one hold to another, be sure to watch it carefully until it is set on the next foothold. This will prevent your feet from slipping off small holds and you will gain confidence in your footwork. If you hear your feet touch the hold, you know you were not in control!

Tip #2: Relax!

Any time you tense up while climbing, you will overgrip the holds, stop breathing, and use more energy. To avoid this, relax as much as possible on the rock. I like to take a deep breath right before I make a clip, insuring that I am relaxed to make the clip, and at the same time getting much needed oxygen to my muscles. Relaxing you shoulders and neck will help to prevent injury to the tendons in your arms and hands. Straighten out your arms when you are looking around for foot or hand holds and you will find your whole body relaxing.

Tip #3: Think Positive!

Whether you know the grade of the route you are on or not, it is important to believe you can do the climb. If you believe the climb is within your ability, you will fight harder and not give up as easily. On the opposite hand, if you know the climb is over your ability level, you will have a tendency to give up easier, or saying "take" instead of pushing through one more move. Go at a climb with the attitude of "I can do this" and you will have a higher success rate.

Tip #4: Push, don't Pull.

If you imagine yourself getting tired, what is the first thing you do? Typically, you start to pull harder through moves, using your lower body less efficiently. When you hear someone say "Pull!", you should train yourself to think "Push!". Which muscles are stronger --the biceps or the quadriceps? Legs are stronger by a long shot, so using them will help save those arms for the more delicate movements. Anytime you are making a move on the rock, think "Push to the next move" and what body part kicks in? The legs, of course.

Tip #5. Hips are for pushing.

Why were women given a different set of hips than men? It certainly wasn't for childbearing -- it was for climbing! Women were given hips that work well for climbing. As you are making a move, arch your back and push into the wall with your hips. This movement forces your legs to do the work, instead of your arms. It also holds your lower body close to the wall, putting the weight on your feet. If you use the "backstep" or "drop knee" when climbing, arch your back as you push through the move and you will find the weight goes onto your legs and you do not need to pull with your arms as much.