: Drop knee climbing exercises May 4, 2022 · The Problem—The Drop Knee A 2020 study analyzing knee injuries among climbers found that the drop-knee maneuver was the reason behind ~20 percent of all climbing-related knee injuries (interestingly, heel-hooking and ground falls made up a combined ~60 percent in this study). . May 26, 2024 · 10 Climbing-Specific TRX Exercises for Stronger Shoulders and Core This circuit is designed to strengthen injury-prone areas and weak spots in a quick 15 minutes. Once Oct 5, 2022 · Knee pain while climbing or bouldering : Injury prevention for drop knee by Laurence · Published 5 October 2022 · Updated 12 September 2022 Many climbers avoid routes that require specialized beta, such as tricky knee bars or aggressive drop knees. 4 Key Muscles That Support Your Knees When Climbing Stairs I’m not going to teleport you back to Mrs. What is a drop knee? Why do climbers do it? Does it actually help? In today's video we answer these questions and go over a Mar 30, 2022 · Here’s how, in three simple, progressive exercises you can do at the beginning or end of your gym session, or on any day, really. In addition, this exercise will also strengthen the muscles that help you absorb shock from Mar 7, 2025 · Explore rock climbing physical therapy for injury recovery and performance enhancement. In this guide, we’ll dive deep into the world of rock climbing, learning about this important move that can propel your climbing skills to new heights. Nov 24, 2022 · This exercise involves a combination of hip and knee rotation, simulating the drop-knee movement in climbing. Positioning For the lower body a drop-knee consists of standing on the outside edge of the motion point (the foot you will push up with). This muscle can be tight even in athletes without symptoms so it is important to maintain hip mobility to optimize climbing performance. Jun 15, 2012 · Why: ACL injury can also occur when the knee is forced into a valgus (knock-kneed) position; your hip abductors and external rotators can minimize this vulnerability. Twist your body away from the dropped knee and toward the other foot, which is pressing down/out in opposition. Sep 17, 2024 · Essential techniques for climbing overhangs The most known ones, amongst others, are the straight arms, knee drops, kneebars, toe-hooks, bicycle, heel-hook, and mantle. Generally my foot loses power when I initiate the drop knee. exercise science, V7 (in), V5 Here are some examples of exercises for you to try. DROP KNEE 🧗‍♂️🔥 One of the most useful techniques in climbing, but only if your hips can actually rotate into it smoothly. Despite the name, the drop knee entails flexibility and strength of the internal hip rotators. These activities can result in traumatic or overuse-related injuries to one or more of the following tissues: The biceps femoris The iliotibial band or ITB The lateral meniscus The lateral collateral ligament or LCL Biceps The drop knee is one of the most mesmerizing and unforgettable climbing techniques. Reports of climbing related knee injuries alone have nearly doubled in the last 20 years 6. Elevate your climbing game with this essential move! #kilterboard #boardclimbing #bouldering”. Oct 15, 2024 · A strong core is crucial to progressing as a climber. Tightness in the hips can hinder your performance and increase the risk of injury. ” However, what we can do is give you a better understanding of the underlying mechanics of climbing, which you can use to help inform your training decisions, as well as some recommendations to get you started. Do this all the way to the top. Please help me learn how to do a solid and proper drop knee. Sep 29, 2020 · High step and drop knee injuries were more common during rope climbing, whereas heel hook and fall injuries were more often caused by bouldering. Start each exercise slowly. Like a row of dominoes, it creates a “wave of extension” that lengthens your body: the pivoting of your toe into a backstep drops your knee, which in turn elevates your hips, driving movement upward. Jul 4, 2024 · Explore how climbing stairs can help strengthen knee joints, enhance stability, and prevent injuries. e. Practice this drill with a few easy climbs and then Aug 17, 2025 · Learn two vital techniques for effective climbing on steep routes and boulders. By dropping the knee, climbers can keep their center of gravity close to the wall. Gain strategies, exercises, and alternatives to reclaim your mobility. To address this, climbers can incorporate specific exercises into their training routines. I understand the basic concept of dropping the knee to extend reach, but it doesn't feel right when I try it out. Deadpointing and Drop-Knees When deadpointing, climbers should aim to begin the move in a straight-armed position May 3, 2017 · From drop knees to heel hooks to the impact from thousands of falls, climber knees take a beating. When climbing at higher levels, we will often find the need to maximally flex the knee to place the foot as high up on a small chip as we can. Jan 16, 2019 · Perform this exercise to improve and reinforce the movement pattern of a drop-knee in climbing. Next Level Injury Prevention As climbing becomes larger and more popular, climbing injuries will become more and more prevalent not only among the veterans, but also among newcomers. Learning to keep your hips close to the wall will likely feel easier on vertical walls, but I know how I've been watching rock climbing technique videos on flagging and drop knees. In addition, this exercise will also strengthen the muscles that help you absorb shock from Aug 31, 2021 · During rock climbing, a meniscus can rupture, usually due to a drop knee, or an inward rotation of the hip. ). Brown’s high school anatomy class and teach you the origins and insertions of the muscles in your knee. Plus, a solid core helps prevent injury. 37 Likes, TikTok video from Gerard. If the route is slightly overhung then that is even better. Not necessarily a technique but something important you want to pay attention to is becoming aware of your gravity center. Here’s how to practice the drop knee climbing technique: Find an easier route with larger holds. I'm not sure if this will help, but if you want to visualize Feb 28, 2025 · Master stair climbing with knee pain. For the drop knee technique, the climber places their weight on the outside of one foot, rotating their hip toward the wall and lowering their knee; their other foot rests against a hold for support. What is a drop knee, the anatomy involved, what potential injuries there are and exercises that can hel The primary difference between back-steps and drop-knees is that in a drop-knee both feet are on the wall during the move. Every variation has his own pro- and regressions so they are widely applicable. Make sure to Jul 15, 2021 · The drop knee technique is a maneuver climbers use in rock climbing and bouldering. Every time you go to reach for a hold instead of pulling or powering through, twist your hips into the wall by pivoting on your toe and do a drop knee. S. Jan 17, 2019 · Avoid knee pain and prevent drop-knee injuries with these climbing movement tips and a strengthening exercise from Dr. In this video we teach you 5 exersises that will improve your Drop Knees, Egyptians and/or Lolottes. Oct 18, 2024 · Strength training for climbers is about building the physical qualities you need to excel in climbing: strength, endurance, power, and injury resistance. Traditional exercises and day-to-day activities don’t strengthen these muscles, making the ACL injury-prone in certain climbing positions. Jared Vagy. Drop knees, high step ups, heel hooks and ground falls are all common techniques that climbers employ which can put strain on the structures of the knee, possibly resulting in ruptures of the ACL ligament (11). I think my technique is wrong and I'm not exactly sure what little tricks there are to make this move more useful. In this article, you’ll learn May 9, 2020 · Knee Drop Press on one foot and turn your knee inward and down. May 23, 2022 · Backstep: Learning to backstep (drop-knee) is quite possibly the most important technique for overhanging rock. Good strength and control in your hips allow you to rotate your hip and knee as a unit during a drop-knee. Do 10–20 reps per side, move slowly, and cover as much range as you can. This causes my foot to slip. 1,004 likes, 2 comments - tripleclutchclimbing on October 24, 2023: "Drop knee tutorial! Check out our previous vid for some skits and don’t forget to visit @theclimbclinic for exercises! If you have a tension board 2 and wanna try the climbs in this video, look for “Triple Twist” and “Tibial Twist” for some progressions! #climbing #tutorial #itsallinthehips". Obviously, this advice is completely anecdotal. For example, on a route I was trying some time ago it was very, very difficult for me to lift my left leg up in order to place my left foot when I needed to use a drop knee that was on a foothold that was close to the extent of my leg reach. climbs): “Learn the drop knee technique that enhances your bouldering skills on the Kilterboard. To begin, start by finding your mechanism of injury (i. It’s hard not to look at it and wonder, “how is that possible?” For some, you might take it a step further Mar 6, 2023 · So it becomes impossible to just say “these are ‘the best’ exercises for climbing and this is how you should implement them. Check out the video below for four exercises to Mar 10, 2020 · Have no idea how to drop knee? In this post, we detail what dropknees are, how to do them, and give you helpful resources to learn the best climbing technique. The ability of the oppositional foot to keep a lock on getting the hips over the heel and the twist at getting the hips against the wall is invaluable. Mar 10, 2023 · Learn how to master the drop knee technique and take your overhanging climbing to the next level with our climbing tips. Jun 3, 2022 · How do you train tension? Here, find on- and off-the-wall exercises to help you develop and apply tension in your climbing. This exercise coordinates stability between the opposing pressure of both feet and your reaching arm. 6K Dislike Jul 12, 2021 · Reason 3: Climbing is a sport that demands full range of motion of the knee, particularly with knee flexion. I have terrible hip mobility, partly because of having club feet. I’ve had knee problems for years and the best thing I’ve found that keeps my knees healthy is deep knee squats (ass to the grass!). Discover the benefits, how to perform the drop knee, and tips for using knee pads. Nov 8, 2022 · Climbers, particularly climbers who boulder, are at increased risk of knee injury. Check out our instructional videos and add this versatile technique to your climbing arsenal! Feb 10, 2023 · The Back Step (also known as the Drop Knee) is a foundational climbing move that helps the climber maintain balance and stability on the wall or rock face. heel hook, drop knee, etc. I can tell it is limiting in my climbing. Reply [deleted]• [removed] Reply boobaboobler • B. Here's how to come back from such an injury. Climbs (@gerard. Unlike a bodybuilder who focuses on growing big muscles, your aim is to build maximum strength and muscle endurance to help you move efficiently on the wall or rock, hold tough positions, and stay injury-free. These drills will strengthen and create resiliency in your knee stabilizers (so it stays a hinge joint under load), and add strength to the tendon attachments of your knee, hamstring, and buttocks. Body tension, keeping your feet on, moving efficiently, toeing-in on overhangs—it all revolves around the core. That being said, to add to everyone else's comments, the drop knee is good for keeping yourself close to the wall and reaching. (3) On the wall and out of options, you finally decide to commit a drop knee and crank through your next move. Mar 7, 2022 · The drop knee is one of my favorite techniques but like most climbers learning the technique, I made some mistakes that I want to help you avoid. You will be told when to start these exercises and which ones will work best for you. Surgery to repair the knee may be required, but the first line of treatment is rest, icing, compression, and elevation. 40 Likes, TikTok video from Dshepard (@d_shepard): “Explore effective climbing techniques like the drop knee while tackling pain in sport climbing. This video breakdown of a short 5. In today's video, Meg demonstrates the mistake and Jan 16, 2019 · Perform this exercise to improve and reinforce the movement pattern of a drop-knee in climbing. Stay injury-free and climb stronger with these expert tips! With an increasing interest in indoor bouldering on the steep artificial walls worldwide, various climbing techniques using the lower extremity have become absolutely essential to successfully send difficult bouldering routes. I warm up for climbing with body weight and train them weekly in the gym. Oct 24, 2025 · Drop Knees Will Change Your Climbing! And this is how you do it. This climbing technique comes in handy on challenging overhangs and extreme angles because it optimizes body Sep 27, 2025 · Stop the swing: learn step-by-step flagging & drop-knee fixes for flawless body positioning & balance in Climbing Movement 101. You hear a pop in your knee and feel some pain. Feb 2, 2024 · Drop knee The drop knee, or one of the most overused techniques in climbing, is a must-learn for two reasons: it’s highly efficient, and it looks freakin’ great! A great addition to the topic is that this is a static bouldering technique; you can’t really jump into position. A drop knee is a specialized climbing technique that necessitates putting one leg in a position that provides stability and balance while In this video, we explore another climbing technique. Also known as a Drop Knee or an We would like to show you a description here but the site won’t allow us. Most climbers only know a few drills—but 77 Drills to Help You Climb Better gives you proven exercises to improve technique, strength, and confidence in just 10 minutes per session! 🔥 Get the The drop knee is useful for generating stability and power from the hips and helps to increase your reach to far away holds. It is an important super power enabling you to reduce the earths gravitational pull for the duration of the drop knee thus making moves that were The following information is in part from a study looking at 71 climbers who sustained knee injuries investigated the mechanism of injury (MOI) along with the body structure damage= which can serve as a guide in the case of a knee injury. This is a static, controlled movement that lengthens your reach on the side of your knee drop, while also keeping your feet on the wall. Here are some ways to keep yours healthy. Aug 4, 2023 · Maintaining mobility in this motion can assist in the proper balance of the hip and pelvic floor musculature. It is best to train and train for energy-efficient techniques like drop knee climbing so that when we reach the top, we can stand up and wave. These 4 exercises will help you build the rotational mobility and control you need for strong, stable drop knees. Learn how to improve flexibility, strengthen key muscles, and build resilience against common climbing-related stresses like heel hooks and drop-knee positions. The exercises may be suggested for a condition or for rehabilitation. Thanks yall I personally wouldn't worry about learning exactly when the drop knee should/shouldn't be used while you're climbing, but rather just remember that the technique exists and see when it works best for you. In my most recent rock climbing session, I tried to incorporate these moves on routes that I find easy (4-5a) but found it difficult to incorporate them into climbs. This technique not only unlocks efficient climbing but also increases the reach of the climber. Nov 26, 2020 · Do you find climbing stairs difficult or painful? Check out these four essential knee exercises to help you climb stairs easier and pain-free. What is going on? Climbing is a demanding sport, requiring good health from the tips of your fingers to the tips of your toes. You then place the other foot on its inside edge on another foothold. The drop knee is an essential advanced technique. Jan 15, 2024 · Discover the top 5 exercises to prevent knee injuries in climbers. Aug 31, 2022 · Drop-knees may be possible, though hard-earned when climbing horizontal roofs, although we tend to rely more on heel-hooks and toe-hooks for assisting progress when climbing at the very steepest angles. You’ve probably heard a core-strength evangelist preach the benefits before, and you’ve probably been pointed toward endless crunches or even expensive programs like Pilates, TRX, or Apr 4, 2022 · Lateral knee pain from climbing-related activities is common due to the high stresses we impose on our legs while heel hooking, high stepping, hiking, and of course falling. Oct 22, 2023 · The drop knee is one of the most advanced climbing techniques that is required for a climber to master. The next day your knee starts to swell and walking hurts. Specific exercises can help you build strength so you can trust your leg (s) and have more confidence in your knees when coming down the stairs in particular. On extremely wide drop knees, the knee must pass inside the elbow to prevent your limbs from getting in a tangle. 14 power-endurance route in Wyoming highlights two essential techniques for climbing steep, powerful terrain—both outdoors and in the gym: the foot flag and the drop knee. A meniscus tear typically causes knee pain, swelling, and limited range of motion. A simple google search will find hundreds of strengthening and stretching programs promising to bulletproof your shoulder, ankle, knee, etc… Check out @theclimbclinic for some drop knee exercises! #climbing #tutorial nordic home office ~ chill lofi beats · Cozy Nordic nordic home office ~ chill lofi beats · Cozy Nordic 2. Ease off the exercises if you start to have pain. #climbing #magnus #climbingtiktok #sportclimbing #summerclimbing”. Learn how therapy helps prevent injuries and improve climbing skills. Elbow Injuries. Patients injured during the heel hook position had the highest ability level and highest training volume per week while patients injured during a fall had the lowest ability level. For reasons down to the level of mobility you have in your hips or getting a lot of discomfort or pain in the knee, climbers can either love or hate drop knees. Mar 7, 2022 · Thankfully, strengthening your knee using a few key exercises can make climbing up or downstairs easier and pain-free. Use Drop-Knees with Steeper Climbs Steep climbing is where drop knees really shine. Learn about the specific benefits for knee health, proper techniques to maximize results, and tips for incorporating stair climbing into your fitness routine safely. Internal rotation is also necessary for using a drop knee while climbing. In addition to improving lower body strength and stability dynamically, it reinforces the movement pattern needed to properly perform this move on the wall. Climbing often demands moves that require significant hip mobility, such as high-stepping to reach holds and maintaining a drop knee position to stay close to the wall. Knee pain when climbing stairs is extremely common whether you have pain going up or down the stairs- you are not alone! But what if I told you there was a chance that you could actually master the stairs and climb them with ease.

Drop knee climbing exercises. Feb 28, 2025 · Master stair climbing with knee pain.