COMMON CLIMBER
  • Editions
    • Non-Themed Editions >
      • April 2020
      • May 2020
      • June 2020
      • August 2020 >
        • Editorial August 2020
      • September 2020
      • October 2020
      • November 2020
      • December 2020 >
        • Anthology 2020 Sponsors
      • January 2021
      • March 2021
      • April 2021
      • May 2021
      • June 2021
      • August-September 2021
      • October 2021
      • November-December 2021
      • March-April 2022
      • May-June 2022
      • July-August 2022
      • Sept-Oct 2022
      • Nov - Dec 2022
      • Jan-Feb 2023
  • Themed Editions
    • Adaptive Climbing Edition >
      • Adaptive Climbing Photo Feature: Paradox Sports
      • Climbing with Type 1 Diabetes
      • Advocating for Deaf Climbers: Sonya Wilson
      • Amputations: Leg Prosthesis for Climbing
      • Blind Ambition Builds a World Class Climber: The Story of Jesse Dufton
      • First Paralyzed Ascents: Rand Abbott
      • Mixed Climbing: My Answer to KT Syndrome
      • Paraclimbing Competitions: Althlete Interviews
      • Rock!
      • The Unreasonable Man
    • Belaytionships Edition >
      • Featured Photographer: Charlie OlGrady-Kessner
      • Belaytionships: Maggie and Charlie Odette
      • Zac the Interloper
      • Book Review: Uncoiling the Ropes
      • Belaytionships: Drew-and-Sarah
      • This page has been removed
      • I Am My Father's Son: Layton Bridwell
    • Big Wall Edition >
      • Book Review: Paul Preuss: Lord of the Abyss
      • Featured Photographer: Matt Spohn
      • Grading Commitment
      • Hanging with the Monkeys, and Getting the Monkey Off My Back
      • It Was His Time: Brad Gobright Interview May 2019
      • John Middendorf : A Big Man for a Big Stone
      • Sébastien Berthe Free Climbs the Nose From the Ground Up
      • Shit Happens – Or, Why You Need a Walkie Talkie
    • Developers and Guidebook Authors >
      • Developer - Mitch Lehman
      • Andrew Penny - A Blue Mountaineer
      • Kevin Powell
      • Rock Star Groupie
      • Tony Calderone
    • Exploring Our World >
      • AUSTRALIA - Photographer - Diego Perez
      • AUSTRALIA - Profile - Julie Anderson
      • Book Review - Climbing Rock
      • CHINA - From Yangshuo, to Getu, to Liming
      • FRANCE - Verdon in Winter
      • GREECE - Meteora
      • ITALY - Dolomites
      • MEXICO - La Huasteca
      • SPAIN - Artist - Karmelo Onate
      • UTAH - Maple Canyon: This One Makes You Taller
    • Firsts... and Last >
      • A Tale of Oso Madre
      • Clayton Herrmann - Featured Photographer
      • Rysavy Ridge >
        • The Migrant Pom on Rysavy Ridge
        • Throng of Roland
        • Fast Forward - Rysavy Ridge Revisited
      • The Three Sisters
    • Honoring Diversity >
      • ARTIST: Shawn Lee
      • A Shift on Moonlight Buttress
      • Claiming a Space on the Mountain
      • Colorblind
      • Feature Photographer: Bryan Sillorequez
      • Is Diversity in America Diverse?
      • MOVIE: People of Climbing:
      • Profile - Favia Dubyk
      • The Lineage
    • Joshua Tree >
      • Bouldering: JTree Made Me Do It
      • Improv at JTree: Bad Bolts
      • JTree: Bolting Pressure Cooker
      • Joshua Tree: Heinous Approaches
    • Overcoming Adversity >
      • Acopa Outdoors
      • Anoushe Husain
      • Expanding the Circle
      • Failure is Part of the Price: Rand Abbott Attempts the First Adaptive Lead Ascent of The Nose
      • Overcoming a Brain Tumor: WeighMyRack Founder Interview: Alison Dennis
      • Rising
      • The Mountain Path Book Review
    • Overcoming Boundaries >
      • Photographer - Brook Anderson
      • Profile - Louise Shepherd
      • Profile - Megan Banker
      • Profile - Shawn Axelrod
      • Rock Type 1
      • The Tape Job
    • Women's Edition >
      • Editorial - Women's Edition
      • Climbing is My Art
      • Mt. Logan Solo
      • Photographer - Michelle Ranee Johnson
      • Profile - Caitlin Schokker
  • Writing
    • All Writings (List)
    • Topics >
      • Adaptive Climbing >
        • Adaptive Climbing Edition
        • El Capitan: Enock Glidden
        • Failure is Part of the Price: Rand Abbott Attempts the First Adaptive Lead Ascent of The Nose
        • Quinn Brett Interview
        • My Journey to Adaptive Rock Climbing
        • Planning for Mt. Rainier: Adaptive Climbing
        • Resources - Adaptive Climbing
        • Single Pitch Instructor Adaptive: It's About Climbing Independence
      • Alpine & Ice >
        • A Chamonix Initiation
        • California Still Has Untouched Climbing Wilderness
        • Elusive Ice - A Rare Tasmanian Treat
        • Ice Solo
        • Mt. Ogden Spanking
        • Mt. Whitney Whipping
        • My Common Alpine Epic
        • The Dru Derby >
          • Horses for Courses - The Dru Derby 1971
          • My Dru Derby
          • The North Face of the Dru - Chris Baxter
        • Vertical Ice Climbing in Ontario, Canada, eh?
      • Profiles >
        • Climberisms by Dylan Taylor
        • A - Shawn Axelrod - Overcoming Boundaries
        • B - Megan Banker - Plus-Sized Climbing Advocate
        • B - Wendy Bruere - More Than It Hurts
        • D - Favia Dubyk - American Ninja Warrior
        • F - Debbie Fowler - A N00bie Climber's Story
        • E - Ian Elliot - It's All Up From Here
        • H - Lindsey Hamm - The Hamminator
        • H - Sabine Pratt Hunziker - Little Red Riding Hood
        • M - Marisa Michael - Nutrition for Climbers
        • M - Josie McKee: Training the Mind for Joy
        • P - Dave Parry - Author Grit Blocs
        • S - Caitlin Schokker
        • S - Louise Shepherd - Aussie Legend
        • T - Mia Tucholke - IFMGA Mountain Guide
      • Comics >
        • Master and his Apprentice
        • Totem Pole 2082
      • CoVID and Climbing >
        • COVID Climbing Memes
        • CoVID-19 Remakes Our Lives
        • Dear Memory
        • From Couch to Lifting Couches
        • How to Climb and Avoid the Corona Virus
        • Train the Mind: Mental Toughness Tips for Quaratraining
        • The 5.10 Commandments
        • Trying to Send this Route
      • Equipment (writings) >
        • Aliens!
        • A Rack Retrospective
        • Cam Ranges (+ Big Bros)
        • Carabiner Strength Ratings
        • Climbing Shoes Fit
        • Guide Book Follies
        • Rope Buying 101
        • Shit Happens – Or, Why You Need a Walkie Talkie
        • The One Item to Stockpile
        • Which Way Should I Carry My Trad Rack?
        • Why GriGris Suck
        • 8 Reasons I Carry a Full Rack on Every Trad Climb
      • Facebook Feature >
        • FF: Big Walls
        • FF: Butt Shots
        • FF: Exploring Our World
        • FF: Overcoming Boundaries
        • FF: Trees & Climbing
        • FF: Welcome New Climbers
      • Fiction >
        • GOD
        • Red Curtain: Prologue & Chapter 1 Excerpt
      • Gift Ideas >
        • Climbing Goods
        • Climbing Stocking Stuffers 2021
        • Rock Stack Card Game
        • Safety Gifts 2021
      • Grades, Styles, & Types >
        • Absolutely Hypothetical: Introducing the Graham Scale
        • Bouldering-Falling
        • Bouldering Grade Advancements
        • Grading Climbs at the Gym
        • It's a F-ing Chimney
        • Onsight vs Flash vs Etc...
        • Top 10: Increase the Climbing Grade When...
        • Trad Climbing is for Chicken Sh*#s
        • WTF 5.7?
        • 18 Climber Types: Which Are You?
      • Kids >
        • Family Stages
        • The Guidebook
      • Legends & Tributes >
        • B - John Brailsford Tribute - The Immaculate MOAC
        • A - Bryden Allen
        • B - Joe Brown
        • C - Cutcliffe - The Boy from Bothwell – A Tribute to Max Cutcliffe, an Australian Legend
        • G - Brad Gobright
        • G - Todd Gordon
        • H - Hugh Herr
        • H - Thomas Huber - In Another World - A Personal Climbing Journey
        • J - Saxon Johns
        • M - Tim Macartney-Snape: ​A Legend from Sea to Summit
        • M - John Middendorf
        • S- Paul Seddon - From a Nut to a Harness: A Tribute to Paul Seddon, The Third Troll
        • R - Early to Rock: David Roots
      • Mental-Physical >
        • Climbing Training Series >
          • Climbing Warm-Up: Shoulders & Fingers
          • Improving Hip Mobility
          • Rock Climber Mobility
          • Train the Mind: Mental Toughness Tips for Quaratraining
        • Climbing Through Life
        • A Climb Worth Fighting For
        • Achilles
        • Encouraging Words - At Any Age
        • Everyone Around Me Is Better Than I Am
        • Falling Far Enough
        • Fear, Pride, and Exploration
        • How Auto-Immune Disease Affected My Climbing
        • Lessons from a 30-foot Ground Fall
        • Mastering Joy on Easy Street
        • Mind, Body, and Soul
        • My Demon Has a Name
        • New Year's Resolutions
        • Of Cartoons and Quickdraws
        • Push and Pull
        • Sorcerer and the Kidney Stone
        • Take Risks - You'll Remember Them Later
        • The Art of Climbing Without Rock
        • The Devil's Game
        • The Eye
        • The Taste of Climbing
        • 12-Weeks to Onsighting a 5.8
      • Other/Misc >
        • A Leap into the Blue Back in the Day
        • Animal Acts Part 1: Things with Wings
        • Animal Acts 2: Things That Slither, Crawl, and Walk
        • Assault on Schurman Rock
        • Christo's Little Bay Rhapsody
        • Climbing, Community, and the U.S. Presidential Election
        • Climbing Drinking Games
        • Climbing Gyms: The Gateway Drug
        • Climbing Hands
        • Climbing in the Bare Essentials
        • Climbing Resolutions
        • Dirtbag Trucker
        • Demented Dirtbag
        • Don't Take Granite for Granite
        • Dorothy, We Aren't on Havana Anymore
        • Guatemalan Worry Dolls Go Climbing
        • No Health Insurance Changed How I Climb
        • Snakes and Ladders
        • Starting Over
        • Summit Fever
        • Sydney: Growing Up
        • The Adventure of A Lifetime - So Far
        • The Bane of Northwest Climbing
        • The Hangglider Incident
        • The Pink Tricam
        • Things of Stone and Wood
        • We Were Just Boys
        • Zac the Interloper
      • Places & Climbs >
        • Climbs >
          • Consolation Prize
          • Echo Crack and Cracked Egos
          • Email From Italy
          • Flakes and Shakes: Flake Crack Revisited
          • From Yorkshire to Eternity
          • I Like Fake Cracks (And I Cannot Lie)
          • Lost Boys Meets Hard Boys >
            • The Lost Boys: The Epic First Ascent of Mount Warning's Wollumbin Shield
          • Ozymandias Direct - Fifty Years of Fun and Games
          • The Fourth Bolt of Texas Radio
          • The Matterhorn
          • Thumbing The Nose at Mr. CF Jingus
          • Tiptoeing Through Some Bungles
          • Tombstone Territory
          • Yosemite - What We Came For
        • Location Reviews
        • My Home Crag >
          • Climbing in the Upper Cumberland Valley, Kentucky
          • Copen Hill Climbing Wall
          • Drytooling in the Rain - Wayne's World, WA
          • My Home Crag: Nowra, NSW, Australia
          • New River Gorge, West Virgina
          • The Kenyan Climber
        • Travel Stories >
          • Blue Mountains - Bliss: Climbing in the Blueys
          • Buenos Aires, Argentina Crag
          • Colorado - Calling Pat Ament
          • Coolum Cave - Sendfest 8
          • Ecuador - A Nation of Four Worlds
          • Egypt: The Sinai Sampler
          • El Potrero Chico - Riding the Dirty Dog
          • Yosemite: Growing Up
          • Lover's Leap - Zone of Craptitude
          • Moonarie
          • Rio de Janeiro - Classic Climbs Sampler
          • Sintra, Portugal
          • Taghia, Morocco - Hardly Failing
          • Tasmania - Legend of the ‘Unclimbable Cliff’
          • Thailand - Lost and Found: A Mini-Epic in Paradise
          • Vedauwoo, WY
          • What Two Friends Uncovered in Verdon
          • Yosemite - What We Came For
          • 20 World Destinations for Adventurous Climbing
      • Poetry/Prose >
        • A Bard of Yosemite
        • Anti-Social Climbers
        • Sojourn at Dyuritte
        • Finding Poetry
        • Ice is Nice
        • The Space Between
      • Safety and Skills >
        • Bolting and Ground-Fall Potential
        • Euro-Death Knot is NOT
        • Multi-Pitch Tips: Two ATCs
        • Sketchy Anchor Bolts
        • Sliding-X Anchor
        • Three Ways to Use a Stick Clip
        • Top 10: Climbing Best Practices
      • Social, Social Media, & Social Issues >
        • Chossy Trio Renegades
        • Climbing into the Fold
        • Diversity in Climbing is Not a Bandwagon
        • Don't Burn Out
        • From Gortex to Camouflage: The story of climber, Irina Galay and climbing’s responses to the war in Ukraine
        • Fuck "Gumbies" and "Noobs"
        • I Am a Woman: Brie Chartier Shares Her Transition Journey
        • Montana, My Home: Claire Larson
        • My Husband Climbs Stronger than Me
        • Navajo Rising
        • Social Network Rescue
        • Social Pressure, Climbing, and Leave No Trace
        • The Alps Will Have to Wait
        • The First Climbing Gym Union?
  • Marketplace
    • Acopa Outdoors
    • Butora
    • Climbing Addicts Colored Chalk
    • Climb-On Maps
    • Dynamite Starfish
    • FIXEhardware
    • Furnace Industries
    • Grimpi
    • Heroclip
    • Lacaida Ropes
    • Mountain Drifter
    • MoveWell with McGee
    • Mystery Ranch
    • Neilico
    • NW Alpine
    • Rockytalkies
    • SLAPCHALKS
    • Tension Climbing
    • Tera Kaia
  • Reviews
    • Book Reviews >
      • Advanced Rock Climbing Book Review
      • Adventures at the Edge of the World
      • Climbing Glass Book Review
      • Climbing Rock: Vertical Explorations Across North America
      • Hangdog Days Book Review
      • HOOKING UP: The Ultimate Big Wall and Aid Climbing Manual
      • Paul Preuss: Lord of the Abyss
      • Red Curtain - Book Review
      • Sydney Climbing - Book Review
      • The Greater Fool - Brad Gobright and the Blinding Shine of Originality
      • The Mountain Path Book Review
      • The Sharp End of Life: A Mother's Story - Book Review
      • Uncoiling the Ropes
      • Valley of Giants
      • Yosemite Bigwalls: The Ultimate Guide Review
    • Equipment/Gear Reviews >
      • Belay Device Review >
        • Edelrid Mega Jul
      • Harness Reviews >
        • ArcTeryx-FL-365
        • Misty Mountain Cadillac
      • Packs and Bags >
        • Sukoa Chalk Bag Review
        • Trango Crag Pack
      • Personal Anchor Systems >
        • Camp-Daisy-Twist
        • Petzl-Dual-Adjust
      • Other Gear Reviews >
        • D4 Delta2P Portaledge
        • Skyhook Stick Clip Review
    • Location Reviews >
      • Australia >
        • Queensland, Australia >
          • Kangaroo Point Photos and Beta
          • Kangaroo Point Review
        • New South Wales Australia >
          • Blue Mountains >
            • Blue Mountains Photos and Beta
            • Blue Mountains Review
          • Nowra >
            • Nowra Review >
              • Nowra Photos and Beta
      • Mexico >
        • Potrero Chico Photos and Beta
        • Potrero Chico Review
      • United States >
        • Climbing Area Check List - U.S. >
          • Climbing Area Check List Part 1: Alabama to California
          • Climbing Area Checklist Part 2: Colorado to Michigan
          • Climbing Area Checklist Part 3: Minnesota to New Mexico
          • Climbing Area Checklist Part 4: New York to Wyoming
        • Arizona >
          • Queen Creek Canyon
        • California >
          • Joshua Tree >
            • Joshua Tree Tips
          • Mount Whitney >
            • Mount Whitney Photos and Beta
        • Idaho
        • Oregon >
          • Smith Rock >
            • Smith Rock - Photos and Beta
            • Smith Rock Review
          • Spring Mountain >
            • Spring Mountain Review
            • Spring Mountain - Photos and Beta
          • Trout Creek >
            • Trout Creek Photos and Beta
            • Trout Creek Review
        • Nevada >
          • Gun Club
          • Keyhole Canyon
          • Mt. Charleston, Nevada
          • Red Rock Canyon >
            • Red Rock Canyon Review - Yeahs and Neahs
            • Red Rock Canyon Photos and Beta
        • New Hampshire >
          • North Conway, NH
          • Rumney, NH
        • New York >
          • Gunks Review
        • Utah >
          • Echo Canyon
          • Ferguson Canyon >
            • Ferguson Canyon Photos and Beta
            • Ferguson Canyon Review
          • Ibex >
            • Ibex Photos and Beta
            • Ibex Review
          • Maple Canyon >
            • Maple Canyon, Utah Photos and Beta
            • Maple Canyon Review
          • Moab >
            • Moab - Main - Photos and Beta
            • Moab -Main - Review
          • St. George >
            • St. George - Prophesy Wall- Photos and Beta
            • St. George - Prophesy Wall - Review
        • West Virginia >
          • Seneca Rocks
        • Wyoming >
          • Ten Sleep
  • Photographers & Artists
    • A-F - Photographers and Artists >
      • A- Brook Anderson
      • B - Florian Beyer
      • B - Michael Blowers
      • B - Phillip Booth
      • B - Guillaume Borga
      • B - Michaël Bortoluzzi
      • B - Michael Bretz
      • C - Karen Chan
      • C - Matt Cunningham
      • D - Daga Dygas
      • F - Eric Fallecker
    • G-N - Photographers and Artists >
      • G - Katherine González
      • G - Max Gordon
      • H - Clayton Herrmann
      • J - Michelle Ranee Johnson
      • K - Jethro Kiernan
      • K - Christine Kuebler
      • L - Shawn Lee Illustrator
      • L - LieseLotte P
      • L - Jim Lin
      • M - Lindsey Mathewson
      • M - Alex Messenger
      • N - Tiffany Nardico
    • O-Z- Photographers and Artists >
      • O - Charlie OlGrady-Kessner
      • O - Karmelo Onate
      • O - Camila Ospina
      • P - Diego Perez
      • S - Xavi Sanchez - Climbing Comic
      • S - Helmut Schulze
      • S - Bryan Sillorequez
      • S - Stephen Smithburger
      • S - Matt Spohn
      • V - Laura Vallo
      • W - Joel Wilson
      • Z - Eson Zhao
  • JOIN!
  • Submissions
  • About Common Climber
    • Why I Started Common Climber
    • Advisory Board
    • Welcome Dave Barnes!
  • Authors
    • A-F >
      • B - Stephanie Bahnsen
      • B - Alex Barlow
      • B - Dave Barnes >
        • Dave Barnes Extended Bio
      • B - Austin Beck-Doss
      • B - Keith Bell
      • B - Brianna Boney
      • C - Massimo Cappuccio
      • C - Carrot
      • C - Radek Chalupa
      • C - Lyle Closs
      • C - Erin Collins
      • C - James Crump
      • D - Stefani Dawn
      • D - Derek DeBruin
      • D - Nick Ducker
      • F - Tony Ferrar
    • G-O >
      • G - Joshua G
      • G - Leesa Gallia
      • G - Naomi Gibbs
      • G - Geoffrey Gledhill
      • G - Enock Glidden
      • G - Max Gordon (Contributor)
      • H - Grey Hensley
      • H - Bavali "Megs" Hill
      • H - Michael Hjorth
      • J - Jonathan
      • K- Melissa Kline
      • K - Christine Kuebler
      • L - Mike Lewis
      • L - Kaybe Loughran
      • M - Collin McGee
      • M - Tony McKenny
      • M - Aaron Mike
      • M - Rick Momsen
      • M - Jesse Montgomery
      • M - Henk Morgans
      • O - Maggie Odette
    • P-Z >
      • P - Emilie Pellerin
      • P - Brice Pollock
      • P - Paul Pritchard
      • R - Monique Richard
      • R - Juan Rodriguez
      • S - Lor Sabourin
      • S - Jess Sanson
      • S - Jeff Smoot
      • T- Frothy Thomson
      • T - Wil Treasure
      • T - Matt Tredway
      • T - Natalia (Tal) Tune
      • W - Kirby Walke
      • W - Hugh Ward
      • W - Stuart Williams
      • W - Wayne Willoughby
      • W - Lani Wilson
      • W - Dierdre Wolownick
      • Z - Peter Zabrok
  • Videos
  • Climbing Events 2023

Improving Hip Mobility and Strength

By Collin McGee
Rock Climbing is a conduit to the present moment. An orchestration of effort, breath, focus, quieting the mind, eradicating doubt, bowing tension, feeling tiny nuances in the rock with your fingertips, and strategically dancing your feet across pockets and protrusions on the rock face. Finding the balance between grit and grace.”

​​-– Clayton Weakley
This quote, from a good friend and fellow climber and coach, was one of the most poetic and spot-on definitions of rock climbing I have ever heard. Especially the last sentence. Achieving the perfect balance between grit and grace is the “zone” where climbers put on their best show. I interpret grit and grace as the full expression of one’s physical and mental strength through the surgical precision and control of one’s mind and body.
 
How does one achieve such a balance? I believe the answer can be found through a better understanding studying mobility training in this medium and the perspective I would like you to adopt. One can be thoroughly strong and still struggle on the wall via lack of technique, which causes inefficient use of energy. One can be thoroughly technical but will eventually struggle to push new grades because of their inability to accommodate the increase in physical difficulty.
 
Mobility training is the study, practice, and training of grit and grace. It is how we improve our strength while effectively applying the strength specifically through enhanced body control. There is no question that rock climbing is both physically intense and favors those who delicately dance up the wall. While actually getting to the rock gym and climbing outside is a fantastic way to improve your strength and skill, there is a lot of training that can be done "off-the-wall" that can drastically improve the physical elements you bring to your climbing sessions.

Mobility = Movement Freedom

I don’t need more strength, more resilience to injury, or more beta options for this climb.”
​

– Said No Climber Ever
When you improve your mobility, you improve your movement freedom. You open new doors of movement that were previously closed due to physical limitations.

  • Imagine finally being able to be comfortable and confident in that awkward stemming position.
  • Imagine that splits stance on the wall that doesn’t over-stress your hips or groins to potential injury.
  • Imagine being able to use that higher foot that would make the next hand hold light years closer to use rather than attempt a low percentage dyno or deadpoint move.

When you improve your USABLE range of motion, you improve your ability to problem solve the climb more effectively because you have more options, plain and simple.
 
Let’s quickly review what I mean by “USABLE” range of motion: (refer to my previous article Rock Climber Mobility for more detailed information)
 
USABLE Range of motion (i.e. mobility) is the range of motion that we can ACTIVELY use, give effort in, produce force in, and have complete movement control over.
Picture
The usable range of motion is controlled.

​USELESS Range of motion (i.e. flexibility) is the range of motion that the body can be PASSIVELY placed into but is not strong and is uncontrollable. Once you get into this position you are “stuck."

Picture
Flexibility is a our useless range of motion, where we have no control or are "stuck."

Now, flexibility is not completely “useless”. It is the prerequisite to “usable” mobility. It’s within that transition process where we acquire more grit and grace - it shows us where we need to attain strength. 

The Hip

Movement about the hip revolves around how the femoral head (ball of thigh bone) interacts with the acetabulum of the pelvis (hip socket.) It is one of the ball-and-socket joints of the body and therefore has a lot of range of motion to offer! The hip has six general movements: flexion, extension, adduction, abduction, internal rotation, and external rotation. You will see these motions in clear visuals when we get to the assessment section below.
 
“How much range of motion is good?”

This is a common question asked by many. Although doctors and therapists can quickly refer to research about the “norms” of hip range of motion, it may unfairly categorize you. Chances are the research was not done on rock climbers and does not consider what YOU need for YOUR life and activities. We are too individual to be generalized. There are things we can change and there are things we cannot change. We can certainly improve ourselves but the ceiling will always be limited by the individualizing and unchangeable elements of our body. Let’s look at a few:
 Unchangeable
Picture
Unchangeable: The length of the femoral shaft
Picture
Unchangeable: The vertical angle at which the femur goes into the socket.
Picture
Unchangeable: The horizontal angle at which the femur goes into the socket.
Picture
So many angles!
Picture
Unchangeable: The direction your sockets face
Picture
Unchangeable: The size and boney structures of the socket
Picture
Side view of hip socket variation
Bone photos by Paul Grilley, open permission via website. 
​You will NEVER be able to change these things! Thus, comparing yourself to someone who is genetically different is an unfair perspective on yourself. Yes, an X-Ray is really the only way to perfectly identify these differences but, knowing that you are unique and that everyone should have a different process and results should be reassuring to the pace of your process!
 
So, when it comes to hip mobility, what can we expect to change then? It boils down to three main things:
  • your strength
  • your movement control, and
  • your tolerance to new range of motion.
 
Mobility training does NOT increase the length of your muscles, NOTHING does! You cannot lengthen muscles as an adult. Once you are done growing, your muscles are essentially at their maximum length. (There is a process of “adding length to muscle” called sarcomeregenesis but by no means will it put your foot behind your head.)

How do we go from “inflexible” to expanding our range of motion? We improve our tolerance to new range of motion (Magnusson, 1996). We are essentially convincing our brain to give us access to new range of motion.
 
Why don’t we have all of our potential range of motion all the time? The “use it (well) or lose it" principle determines a lot of this. We have access to the ranges that our body is confident enough to allow us to have. That is range of motion that is usually strong, under control, and used often. The “used often” part tends to govern the allowance of range, but as we will learn here, the strength and control portion allow us to keep it long term. That’s where we learn to use it “well.”
 
Just “using it” is comparable to the cliché of "going through the motions." You are providing your brain and body experience and movement history. The more frequently this occurs the more likely you will have access to this range of motion. However, just because you are using it, perhaps increasing your tolerance to the ranges, does not mean you are using it as you should to improve your strength and control. Those two things are going to be what separates throwing a high heel up on a ledge and getting stuck from being able to drive force into the rock with that heel and leg to move you further up the wall with enough control to grip the next hold efficiently.

​ To know where you need to go, you need to know where you are: Assessment

Every training program needs to start with an assessment. You need to be aware of your limitations, how to do specifically prescribed exercises, and it serves as comparative information to monitor results and to make any necessary adjustments. For mobility training we assess your passive range of motion (PROM), your active range of motion (AROM), control and strength.

  • PROM: Range of motion that the body can be PASSIVELY placed into. This is if another person where to take your leg to see how far it bends without your involvement.
  • AROM: Range of motion that can ACTIVELY be utilized by the individual. For that same test, now you are moving into that range of motion with your own muscles without any help.
  • Control: Can you delicately move through space with coordination?
  • Strength: Can you produce enough force or effort to combat the forces being acted on you by the outside world? If we were to arm wrestle, would you be able to hold me in the middle or win (adequate strength for the task) or would you lose or get hurt (inadequate)?
 
Once you can map out all of these during an initial assessment, your training plan is covering the gap between your goals and the findings of the assessment. As always, getting assessed by a qualified professional (ideally, in person, but this can also be done over video) will give you the best information about where you are starting.

Now we are going to dive into some self-assessment tools and the process of identifying your findings, then understanding what to do with them. The assessment is two parts: the passive test and the active test.
  • The passive test utilizes outside help (such as using your arm to move your leg) to observe the motion.
  • The active test is using your muscles trying to replicate it.

​If at any point you feel pain or pinching STOP the movement and make a note. You may have to refer to a health professional such as a therapist or doctor.

Assessment: Range of Motion

Internal rotation: 

​Sit with your legs facing forwards and use an object to pry open your hip. If your hip on the same side begins to hike, stop the movement because it is no longer just your hip. Also, make sure your thigh stays in place and does not slide left or right.
External Rotation: 

Sit with your legs relatively forwards and use an object to pry open your hip. If your hip on the same side begins to dip, stop the movement because it is no longer just your hip. Also, make sure your thigh stays in place and does not slide left or right.
Picture
Internal Rotation
Picture
External Rotation

Flexion Bent Knee:

Pull your knee to your chest with your hands while keeping the other leg straight.
Flexion Straight Leg:

Pull your fully extended knee to your chest with your hands while keeping the other leg straight. We are looking at a bent knee as well as a straightened knee because different muscles are put on and off tension. This helps identify issues by process of elimination. This will be the case for many of the tests.
Picture
Flexion Bent Knee
Picture
Flexion Straight Leg

Abduction Bent Knee:

Laying on your side, bend the top knee to about 90 degees and lift it in the air. The hand under your belly and on your hip lets you know when to stop as it will move when you run out of hip.
Abduction Straight Knee:

Laying on your side, lift a fully straightened leg in the air. The hand under your belly and on your hip lets you know when to stop as it will move when you run out of hip.
Picture
Abduction Bent Knee
Picture

Adduction Bent Knee:

Laying on your side, bend the bottom knee to about 90 degrees and lift it in the air.
Adduction Straight Knee:

Laying on your side, lift a fully straightened bottom leg in the air.
Picture
Picture

Hip Extension Bent Knee:

Starting on hands and knees, bend the assessment leg and push the heel to the ceiling. You want to stop when you feel the butt block the movement (end of hip) and not your back (spine involvement and top left photo).
Hip Extension Straight Knee:

Starting on hands and knees, lift the fully straightened leg to the ceiling. You want to stop when you feel the butt block the movement (end of hip) and not your back (spine involvement and top left photo)
Picture
Picture

Assessment: Control - Hip CARs

CAR is an acronym for “Controlled Articular Rotation.” With a CAR we are looking for how well you can express all of the movements highlighted above through space while keeping the rest of the body still and under control. The video shows the hip CAR.

Assessment: Strength

Strength testing is relevant to whatever it is you are doing. Different people with different climbing styles will not require the exact same strength. For example, someone’s strength as a V10 boulderer is going to look a lot different than someone climbing 100 foot sport routes.

How much strength do you need and where do you need it? Enough to overcome your task plus a little buffer room to help mitigate injury.

Strength must also be viewed along the speed spectrum. Expressing strength during a dyno or a deadpoint is much different than strength expressed through slow, static climbing. Thus, the training for those things will be different as well.
 
Note that a human cannot “feel” how strong you are. Again, strong is relevant to the task. If you are getting on and off the couch with ease and able to repeat that over time without injury, you are strong for that task.

To objectively measure strength - which is the amount of force observed by a muscle or movement - you would have to use a measuring device called a dynamometer or force gauge. I personally use the gStrength500 by Exsurgo Technologies. It is a versatile gauge that can be creativity setup to measure any movement. This is useful for testing strength in common, general exercise positions, as well as, in more climbing-specific positions. Coaches who have this tool will be able to give you these special strength assessments, especially coaches that apply the Camp4 Human Performance assessment principles developed by Dr. Tyler Nelson that will translate to rock climbing most specifically.
Picture
Measuring the strength of the mid-thigh pull using the gStrength500 by Exsurgo Technologies.
Picture
Measuring the strength of the heel hook using the gStrength500 by Exsurgo Technologies.


The Findings

​After you complete your self-assessment it is important to reflect on your findings. The findings detail limitations or current baseline numbers and you want to see where you are in relation to what the mobility, strength, control, etc. requirements are for the goals you have, project climbs, or overall life you live. The findings that we will cover will fall into two categories: flexibility and mobility.
 
Flexibility
 
If you found yourself unable to get the joint moving with the available passive tests - those which you used your hands or an object to move the joint - this would classify as a flexibility finding. Your joints and the surrounding tissue just don’t want to move into the ranges you desire or need.

Your next steps would then require training based around expanding your tissue's tolerance to a new range of motion. This will still be done primarily with ACTIVE - you participating - interventions. However, lighter effort movements and stretching will also be utilized.
 
The goal of stretching is not to just mindlessly hang out in random positions. The goal is to learn how to manipulate the body in order to organize and target the desired tissue for which we wish to improve the tolerance. The passive stretch specifically targets the desired tissue/muscles. You then apply the active, strength training efforts, to influence the tolerance and strength of the targeted tissue. This process consistently overtime is what provides long term changes in usable range of motion.
 

A passive stretch is also how we tone down the nervous system, which ultimately is the main limiter of our range of motion. This is why things like massage “increase flexibility.” The phenomena of touch relaxes the body thoroughly and thus sneaks us some range of motion otherwise inaccessible. However, massage is NOT strength training. It CANNOT improve your muscle's ability to produce force or effort. Thus, although potentially supplemental to the flexibility goals, it alone will not create USABLE range of motion. Your heel will still get “stuck” on that ledge. With enhanced flexibility, we open doors of opportunity to now inject strength and control, transitioning the work to mobility - or that usable range of motion. 
Below are two examples of expansive training for hip rotation.

​The positions manipulate the ball and socket to fix one and let the other rotate. The nuances of the positions are covered in the two videos below (Front 90 Help and Hip Sleeper).

The goal here is to locate appropriate lines of tension and settle into them with relaxing breathing and some passive stretching. The main course is isometric loading along those specific lines that were found. You would ramp up effort in the direction of the arrows isometrically rotating the hips into the ground. The goal is to be able to hit high intensity, high percentage of maximal voluntary isometric contraction (MVIC) because a minimal effort threshold must be hit in order for change and adaptation to occur. This ability does not typically, nor should, happen in the early weeks of training as this is usually a new concept for the body and new range of motion. But, strength training is the goal so progressive overload is mandatory for change.

 
Example session: 1-2x per day, 2-3 days per week: Settle into tension/end range and stretch for 30 seconds to 1minute. Isometrically ramp up to your safest, comfortable, max effort for 10 seconds. Re-settle deeper into the position, even if only millimeters. Repeat the process 1-2 more times.
Picture
Expansive training for hip internal rotation (called a PAIL, where you are pushing into the ground)
Picture
Expansive training for hip external rotation (called a PAIL, where you are pushing into the ground)

Mobility
 
This was tested when you tried to match the passive range of motion test with nothing but your active efforts and muscles. Did you get close? Or, were you nowhere near the range you could pull yourself passively into? If you had tons of flexibility, and were nowhere close to matching that motion actively, you have identified a mobility issue. This would look like a passive test like the center image and an active test that looks like the top right image.
Picture

​You have plenty of potential range of motion, but you do not have complete ownership of it. Stretching and things of that nature would really do you no good here. You don’t have to expand into more range of motion since you have it all already. Your priority now becomes turning that stuff into usable, strong, range of motion.
 
Below are two examples of mobility training for hip rotation.

Although isometrics in the direction of the floor may still be used in a comprehensive program, now you are adding other interventions with the goal of closing that gap between passive and active ranges.

Actively moving towards that end range, or working very close to it, is now part of the plan.

In the photos are concentric contractions in the relevant directions of rotation. Here the goal is to work in the ranges that are not often used (remember “use it or lose it?”) to create experience, strength, and control. Initially no weight will usually be challenge enough, but again, increasing the challenge is absolutely necessary to continue progress. That means in a few weeks you will be adding weight to the movement. The minimum threshold of effort required to make change increases as you get stronger. That is where a lot of “mobility” work falls short as it continues with efforts that are too easy to continue to make change.
 
Hip Hip internal rotation RAILs exercises, lifting the ankle off the ground repeatedly.                                                              

Picture
Hip external rotation "lift off" exercises, lifting the ankle off the ground repeatedly.
Picture
Hip external rotation "lift off" exercises, lifting the ankle off the ground repeatedly.

​Example session:
1-2x per day, 2-3 days per week. Find near end range and lift off, hold at the top for a moment, and then slowly descend back to the ground for 2-3 sets 5-8 reps, progressively adding weight over the weeks.
 
All strength training follows General Adaptation Syndrome. It is how the body responds to stress, or training stimulus, recovers and then adapts stronger. That should clarify why your minimum efforts need to be high and progressively more challenging.
Picture

What if your passive and active ranges of motion are pretty close? Well, then refer back to your goals or project and see if your strength and control are where they need to be. Your range of motion may meet the prerequisites for your task but perhaps you need to continue strengthening that range until it is usable enough to be successful and strong enough to be able to mitigate injury. Below you will find some examples of how to continue progressing strength in the “High Foot” movement example.
Isometric Holds & Lift Offs at or near end range
Picture
Isometric Holds & Lift Offs at or near end range
Picture
Isometric Holds & Lift Offs at or near end range


​Adding external load and weight to those movements
Picture
Adding external load and weight to those movements.
Picture
Adding external load and weight to those movements.

​
​Isometrics from the high foot end range down into an object from a variety of positions #31 & 32
Picture
Picture

Hovers
 

Slow and controlled movement at or near end range over a challenging object to improve control. Also, weight should be added over time.
Picture
Hip hover

If you found pain or pinching with any of the assessments or movement that may indicate a joint or tissue that is potentially damaged or needs more professional medical attention from a physical therapist or doctor. Continuously jamming into painful movements is never a good idea for the health of the joint or tissue and is certainly not a great way to make progress with your mobility training. Dr. Tyler Nelson is an exemplary of the type of professional you should seek for situations like these.
 
If you are interested in how all of this information applies to you specifically, I do virtual 1-on-1 assessments/consultations. It’s a nose to toes assessment of the capabilities of your body and what we would have to do to prepare you for your goals. I also have self-guided training available on my website which walks you through an assessment and then teaches you how to tailor the provided Kinstretch mobility classes to meet your needs.
​
References
 
Magnusson S. P., Simonsen E. B., Aagaard P., Soørensen H., Kjær M. (1996) A mechanism for altered flexibility in human skeletal muscle. Journal of Physiology 497(1), 291-298

A Special For Common Climbers through September!

  • 25% off the Move Better Program for the month of September. Use the code (normally $100, now $75): CCSeptember
  • 25% off 1-on-1 personal training assessment: Contact Collin McGee via email at c31mcgee@gmail.com and mention this article and the code "CCSeptember" (normally $100, now $75) 

The Basics

Home
Alphabetical List of Stories
Themed Editions
About
Contact
Mailing List
Instagram  YouTube Facebook
Common Climber is an all-volunteer resource that uses affiliate links to help cover basic costs. When you purchase a product with an Amazon Affiliate link or click on the ads you are helping to support this resource. Thank you!
© COPYRIGHT AND TRADEMARK, COMMON CLIMBER, 2016-2023  ALL RIGHTS RESERVED.
  • Editions
    • Non-Themed Editions >
      • April 2020
      • May 2020
      • June 2020
      • August 2020 >
        • Editorial August 2020
      • September 2020
      • October 2020
      • November 2020
      • December 2020 >
        • Anthology 2020 Sponsors
      • January 2021
      • March 2021
      • April 2021
      • May 2021
      • June 2021
      • August-September 2021
      • October 2021
      • November-December 2021
      • March-April 2022
      • May-June 2022
      • July-August 2022
      • Sept-Oct 2022
      • Nov - Dec 2022
      • Jan-Feb 2023
  • Themed Editions
    • Adaptive Climbing Edition >
      • Adaptive Climbing Photo Feature: Paradox Sports
      • Climbing with Type 1 Diabetes
      • Advocating for Deaf Climbers: Sonya Wilson
      • Amputations: Leg Prosthesis for Climbing
      • Blind Ambition Builds a World Class Climber: The Story of Jesse Dufton
      • First Paralyzed Ascents: Rand Abbott
      • Mixed Climbing: My Answer to KT Syndrome
      • Paraclimbing Competitions: Althlete Interviews
      • Rock!
      • The Unreasonable Man
    • Belaytionships Edition >
      • Featured Photographer: Charlie OlGrady-Kessner
      • Belaytionships: Maggie and Charlie Odette
      • Zac the Interloper
      • Book Review: Uncoiling the Ropes
      • Belaytionships: Drew-and-Sarah
      • This page has been removed
      • I Am My Father's Son: Layton Bridwell
    • Big Wall Edition >
      • Book Review: Paul Preuss: Lord of the Abyss
      • Featured Photographer: Matt Spohn
      • Grading Commitment
      • Hanging with the Monkeys, and Getting the Monkey Off My Back
      • It Was His Time: Brad Gobright Interview May 2019
      • John Middendorf : A Big Man for a Big Stone
      • Sébastien Berthe Free Climbs the Nose From the Ground Up
      • Shit Happens – Or, Why You Need a Walkie Talkie
    • Developers and Guidebook Authors >
      • Developer - Mitch Lehman
      • Andrew Penny - A Blue Mountaineer
      • Kevin Powell
      • Rock Star Groupie
      • Tony Calderone
    • Exploring Our World >
      • AUSTRALIA - Photographer - Diego Perez
      • AUSTRALIA - Profile - Julie Anderson
      • Book Review - Climbing Rock
      • CHINA - From Yangshuo, to Getu, to Liming
      • FRANCE - Verdon in Winter
      • GREECE - Meteora
      • ITALY - Dolomites
      • MEXICO - La Huasteca
      • SPAIN - Artist - Karmelo Onate
      • UTAH - Maple Canyon: This One Makes You Taller
    • Firsts... and Last >
      • A Tale of Oso Madre
      • Clayton Herrmann - Featured Photographer
      • Rysavy Ridge >
        • The Migrant Pom on Rysavy Ridge
        • Throng of Roland
        • Fast Forward - Rysavy Ridge Revisited
      • The Three Sisters
    • Honoring Diversity >
      • ARTIST: Shawn Lee
      • A Shift on Moonlight Buttress
      • Claiming a Space on the Mountain
      • Colorblind
      • Feature Photographer: Bryan Sillorequez
      • Is Diversity in America Diverse?
      • MOVIE: People of Climbing:
      • Profile - Favia Dubyk
      • The Lineage
    • Joshua Tree >
      • Bouldering: JTree Made Me Do It
      • Improv at JTree: Bad Bolts
      • JTree: Bolting Pressure Cooker
      • Joshua Tree: Heinous Approaches
    • Overcoming Adversity >
      • Acopa Outdoors
      • Anoushe Husain
      • Expanding the Circle
      • Failure is Part of the Price: Rand Abbott Attempts the First Adaptive Lead Ascent of The Nose
      • Overcoming a Brain Tumor: WeighMyRack Founder Interview: Alison Dennis
      • Rising
      • The Mountain Path Book Review
    • Overcoming Boundaries >
      • Photographer - Brook Anderson
      • Profile - Louise Shepherd
      • Profile - Megan Banker
      • Profile - Shawn Axelrod
      • Rock Type 1
      • The Tape Job
    • Women's Edition >
      • Editorial - Women's Edition
      • Climbing is My Art
      • Mt. Logan Solo
      • Photographer - Michelle Ranee Johnson
      • Profile - Caitlin Schokker
  • Writing
    • All Writings (List)
    • Topics >
      • Adaptive Climbing >
        • Adaptive Climbing Edition
        • El Capitan: Enock Glidden
        • Failure is Part of the Price: Rand Abbott Attempts the First Adaptive Lead Ascent of The Nose
        • Quinn Brett Interview
        • My Journey to Adaptive Rock Climbing
        • Planning for Mt. Rainier: Adaptive Climbing
        • Resources - Adaptive Climbing
        • Single Pitch Instructor Adaptive: It's About Climbing Independence
      • Alpine & Ice >
        • A Chamonix Initiation
        • California Still Has Untouched Climbing Wilderness
        • Elusive Ice - A Rare Tasmanian Treat
        • Ice Solo
        • Mt. Ogden Spanking
        • Mt. Whitney Whipping
        • My Common Alpine Epic
        • The Dru Derby >
          • Horses for Courses - The Dru Derby 1971
          • My Dru Derby
          • The North Face of the Dru - Chris Baxter
        • Vertical Ice Climbing in Ontario, Canada, eh?
      • Profiles >
        • Climberisms by Dylan Taylor
        • A - Shawn Axelrod - Overcoming Boundaries
        • B - Megan Banker - Plus-Sized Climbing Advocate
        • B - Wendy Bruere - More Than It Hurts
        • D - Favia Dubyk - American Ninja Warrior
        • F - Debbie Fowler - A N00bie Climber's Story
        • E - Ian Elliot - It's All Up From Here
        • H - Lindsey Hamm - The Hamminator
        • H - Sabine Pratt Hunziker - Little Red Riding Hood
        • M - Marisa Michael - Nutrition for Climbers
        • M - Josie McKee: Training the Mind for Joy
        • P - Dave Parry - Author Grit Blocs
        • S - Caitlin Schokker
        • S - Louise Shepherd - Aussie Legend
        • T - Mia Tucholke - IFMGA Mountain Guide
      • Comics >
        • Master and his Apprentice
        • Totem Pole 2082
      • CoVID and Climbing >
        • COVID Climbing Memes
        • CoVID-19 Remakes Our Lives
        • Dear Memory
        • From Couch to Lifting Couches
        • How to Climb and Avoid the Corona Virus
        • Train the Mind: Mental Toughness Tips for Quaratraining
        • The 5.10 Commandments
        • Trying to Send this Route
      • Equipment (writings) >
        • Aliens!
        • A Rack Retrospective
        • Cam Ranges (+ Big Bros)
        • Carabiner Strength Ratings
        • Climbing Shoes Fit
        • Guide Book Follies
        • Rope Buying 101
        • Shit Happens – Or, Why You Need a Walkie Talkie
        • The One Item to Stockpile
        • Which Way Should I Carry My Trad Rack?
        • Why GriGris Suck
        • 8 Reasons I Carry a Full Rack on Every Trad Climb
      • Facebook Feature >
        • FF: Big Walls
        • FF: Butt Shots
        • FF: Exploring Our World
        • FF: Overcoming Boundaries
        • FF: Trees & Climbing
        • FF: Welcome New Climbers
      • Fiction >
        • GOD
        • Red Curtain: Prologue & Chapter 1 Excerpt
      • Gift Ideas >
        • Climbing Goods
        • Climbing Stocking Stuffers 2021
        • Rock Stack Card Game
        • Safety Gifts 2021
      • Grades, Styles, & Types >
        • Absolutely Hypothetical: Introducing the Graham Scale
        • Bouldering-Falling
        • Bouldering Grade Advancements
        • Grading Climbs at the Gym
        • It's a F-ing Chimney
        • Onsight vs Flash vs Etc...
        • Top 10: Increase the Climbing Grade When...
        • Trad Climbing is for Chicken Sh*#s
        • WTF 5.7?
        • 18 Climber Types: Which Are You?
      • Kids >
        • Family Stages
        • The Guidebook
      • Legends & Tributes >
        • B - John Brailsford Tribute - The Immaculate MOAC
        • A - Bryden Allen
        • B - Joe Brown
        • C - Cutcliffe - The Boy from Bothwell – A Tribute to Max Cutcliffe, an Australian Legend
        • G - Brad Gobright
        • G - Todd Gordon
        • H - Hugh Herr
        • H - Thomas Huber - In Another World - A Personal Climbing Journey
        • J - Saxon Johns
        • M - Tim Macartney-Snape: ​A Legend from Sea to Summit
        • M - John Middendorf
        • S- Paul Seddon - From a Nut to a Harness: A Tribute to Paul Seddon, The Third Troll
        • R - Early to Rock: David Roots
      • Mental-Physical >
        • Climbing Training Series >
          • Climbing Warm-Up: Shoulders & Fingers
          • Improving Hip Mobility
          • Rock Climber Mobility
          • Train the Mind: Mental Toughness Tips for Quaratraining
        • Climbing Through Life
        • A Climb Worth Fighting For
        • Achilles
        • Encouraging Words - At Any Age
        • Everyone Around Me Is Better Than I Am
        • Falling Far Enough
        • Fear, Pride, and Exploration
        • How Auto-Immune Disease Affected My Climbing
        • Lessons from a 30-foot Ground Fall
        • Mastering Joy on Easy Street
        • Mind, Body, and Soul
        • My Demon Has a Name
        • New Year's Resolutions
        • Of Cartoons and Quickdraws
        • Push and Pull
        • Sorcerer and the Kidney Stone
        • Take Risks - You'll Remember Them Later
        • The Art of Climbing Without Rock
        • The Devil's Game
        • The Eye
        • The Taste of Climbing
        • 12-Weeks to Onsighting a 5.8
      • Other/Misc >
        • A Leap into the Blue Back in the Day
        • Animal Acts Part 1: Things with Wings
        • Animal Acts 2: Things That Slither, Crawl, and Walk
        • Assault on Schurman Rock
        • Christo's Little Bay Rhapsody
        • Climbing, Community, and the U.S. Presidential Election
        • Climbing Drinking Games
        • Climbing Gyms: The Gateway Drug
        • Climbing Hands
        • Climbing in the Bare Essentials
        • Climbing Resolutions
        • Dirtbag Trucker
        • Demented Dirtbag
        • Don't Take Granite for Granite
        • Dorothy, We Aren't on Havana Anymore
        • Guatemalan Worry Dolls Go Climbing
        • No Health Insurance Changed How I Climb
        • Snakes and Ladders
        • Starting Over
        • Summit Fever
        • Sydney: Growing Up
        • The Adventure of A Lifetime - So Far
        • The Bane of Northwest Climbing
        • The Hangglider Incident
        • The Pink Tricam
        • Things of Stone and Wood
        • We Were Just Boys
        • Zac the Interloper
      • Places & Climbs >
        • Climbs >
          • Consolation Prize
          • Echo Crack and Cracked Egos
          • Email From Italy
          • Flakes and Shakes: Flake Crack Revisited
          • From Yorkshire to Eternity
          • I Like Fake Cracks (And I Cannot Lie)
          • Lost Boys Meets Hard Boys >
            • The Lost Boys: The Epic First Ascent of Mount Warning's Wollumbin Shield
          • Ozymandias Direct - Fifty Years of Fun and Games
          • The Fourth Bolt of Texas Radio
          • The Matterhorn
          • Thumbing The Nose at Mr. CF Jingus
          • Tiptoeing Through Some Bungles
          • Tombstone Territory
          • Yosemite - What We Came For
        • Location Reviews
        • My Home Crag >
          • Climbing in the Upper Cumberland Valley, Kentucky
          • Copen Hill Climbing Wall
          • Drytooling in the Rain - Wayne's World, WA
          • My Home Crag: Nowra, NSW, Australia
          • New River Gorge, West Virgina
          • The Kenyan Climber
        • Travel Stories >
          • Blue Mountains - Bliss: Climbing in the Blueys
          • Buenos Aires, Argentina Crag
          • Colorado - Calling Pat Ament
          • Coolum Cave - Sendfest 8
          • Ecuador - A Nation of Four Worlds
          • Egypt: The Sinai Sampler
          • El Potrero Chico - Riding the Dirty Dog
          • Yosemite: Growing Up
          • Lover's Leap - Zone of Craptitude
          • Moonarie
          • Rio de Janeiro - Classic Climbs Sampler
          • Sintra, Portugal
          • Taghia, Morocco - Hardly Failing
          • Tasmania - Legend of the ‘Unclimbable Cliff’
          • Thailand - Lost and Found: A Mini-Epic in Paradise
          • Vedauwoo, WY
          • What Two Friends Uncovered in Verdon
          • Yosemite - What We Came For
          • 20 World Destinations for Adventurous Climbing
      • Poetry/Prose >
        • A Bard of Yosemite
        • Anti-Social Climbers
        • Sojourn at Dyuritte
        • Finding Poetry
        • Ice is Nice
        • The Space Between
      • Safety and Skills >
        • Bolting and Ground-Fall Potential
        • Euro-Death Knot is NOT
        • Multi-Pitch Tips: Two ATCs
        • Sketchy Anchor Bolts
        • Sliding-X Anchor
        • Three Ways to Use a Stick Clip
        • Top 10: Climbing Best Practices
      • Social, Social Media, & Social Issues >
        • Chossy Trio Renegades
        • Climbing into the Fold
        • Diversity in Climbing is Not a Bandwagon
        • Don't Burn Out
        • From Gortex to Camouflage: The story of climber, Irina Galay and climbing’s responses to the war in Ukraine
        • Fuck "Gumbies" and "Noobs"
        • I Am a Woman: Brie Chartier Shares Her Transition Journey
        • Montana, My Home: Claire Larson
        • My Husband Climbs Stronger than Me
        • Navajo Rising
        • Social Network Rescue
        • Social Pressure, Climbing, and Leave No Trace
        • The Alps Will Have to Wait
        • The First Climbing Gym Union?
  • Marketplace
    • Acopa Outdoors
    • Butora
    • Climbing Addicts Colored Chalk
    • Climb-On Maps
    • Dynamite Starfish
    • FIXEhardware
    • Furnace Industries
    • Grimpi
    • Heroclip
    • Lacaida Ropes
    • Mountain Drifter
    • MoveWell with McGee
    • Mystery Ranch
    • Neilico
    • NW Alpine
    • Rockytalkies
    • SLAPCHALKS
    • Tension Climbing
    • Tera Kaia
  • Reviews
    • Book Reviews >
      • Advanced Rock Climbing Book Review
      • Adventures at the Edge of the World
      • Climbing Glass Book Review
      • Climbing Rock: Vertical Explorations Across North America
      • Hangdog Days Book Review
      • HOOKING UP: The Ultimate Big Wall and Aid Climbing Manual
      • Paul Preuss: Lord of the Abyss
      • Red Curtain - Book Review
      • Sydney Climbing - Book Review
      • The Greater Fool - Brad Gobright and the Blinding Shine of Originality
      • The Mountain Path Book Review
      • The Sharp End of Life: A Mother's Story - Book Review
      • Uncoiling the Ropes
      • Valley of Giants
      • Yosemite Bigwalls: The Ultimate Guide Review
    • Equipment/Gear Reviews >
      • Belay Device Review >
        • Edelrid Mega Jul
      • Harness Reviews >
        • ArcTeryx-FL-365
        • Misty Mountain Cadillac
      • Packs and Bags >
        • Sukoa Chalk Bag Review
        • Trango Crag Pack
      • Personal Anchor Systems >
        • Camp-Daisy-Twist
        • Petzl-Dual-Adjust
      • Other Gear Reviews >
        • D4 Delta2P Portaledge
        • Skyhook Stick Clip Review
    • Location Reviews >
      • Australia >
        • Queensland, Australia >
          • Kangaroo Point Photos and Beta
          • Kangaroo Point Review
        • New South Wales Australia >
          • Blue Mountains >
            • Blue Mountains Photos and Beta
            • Blue Mountains Review
          • Nowra >
            • Nowra Review >
              • Nowra Photos and Beta
      • Mexico >
        • Potrero Chico Photos and Beta
        • Potrero Chico Review
      • United States >
        • Climbing Area Check List - U.S. >
          • Climbing Area Check List Part 1: Alabama to California
          • Climbing Area Checklist Part 2: Colorado to Michigan
          • Climbing Area Checklist Part 3: Minnesota to New Mexico
          • Climbing Area Checklist Part 4: New York to Wyoming
        • Arizona >
          • Queen Creek Canyon
        • California >
          • Joshua Tree >
            • Joshua Tree Tips
          • Mount Whitney >
            • Mount Whitney Photos and Beta
        • Idaho
        • Oregon >
          • Smith Rock >
            • Smith Rock - Photos and Beta
            • Smith Rock Review
          • Spring Mountain >
            • Spring Mountain Review
            • Spring Mountain - Photos and Beta
          • Trout Creek >
            • Trout Creek Photos and Beta
            • Trout Creek Review
        • Nevada >
          • Gun Club
          • Keyhole Canyon
          • Mt. Charleston, Nevada
          • Red Rock Canyon >
            • Red Rock Canyon Review - Yeahs and Neahs
            • Red Rock Canyon Photos and Beta
        • New Hampshire >
          • North Conway, NH
          • Rumney, NH
        • New York >
          • Gunks Review
        • Utah >
          • Echo Canyon
          • Ferguson Canyon >
            • Ferguson Canyon Photos and Beta
            • Ferguson Canyon Review
          • Ibex >
            • Ibex Photos and Beta
            • Ibex Review
          • Maple Canyon >
            • Maple Canyon, Utah Photos and Beta
            • Maple Canyon Review
          • Moab >
            • Moab - Main - Photos and Beta
            • Moab -Main - Review
          • St. George >
            • St. George - Prophesy Wall- Photos and Beta
            • St. George - Prophesy Wall - Review
        • West Virginia >
          • Seneca Rocks
        • Wyoming >
          • Ten Sleep
  • Photographers & Artists
    • A-F - Photographers and Artists >
      • A- Brook Anderson
      • B - Florian Beyer
      • B - Michael Blowers
      • B - Phillip Booth
      • B - Guillaume Borga
      • B - Michaël Bortoluzzi
      • B - Michael Bretz
      • C - Karen Chan
      • C - Matt Cunningham
      • D - Daga Dygas
      • F - Eric Fallecker
    • G-N - Photographers and Artists >
      • G - Katherine González
      • G - Max Gordon
      • H - Clayton Herrmann
      • J - Michelle Ranee Johnson
      • K - Jethro Kiernan
      • K - Christine Kuebler
      • L - Shawn Lee Illustrator
      • L - LieseLotte P
      • L - Jim Lin
      • M - Lindsey Mathewson
      • M - Alex Messenger
      • N - Tiffany Nardico
    • O-Z- Photographers and Artists >
      • O - Charlie OlGrady-Kessner
      • O - Karmelo Onate
      • O - Camila Ospina
      • P - Diego Perez
      • S - Xavi Sanchez - Climbing Comic
      • S - Helmut Schulze
      • S - Bryan Sillorequez
      • S - Stephen Smithburger
      • S - Matt Spohn
      • V - Laura Vallo
      • W - Joel Wilson
      • Z - Eson Zhao
  • JOIN!
  • Submissions
  • About Common Climber
    • Why I Started Common Climber
    • Advisory Board
    • Welcome Dave Barnes!
  • Authors
    • A-F >
      • B - Stephanie Bahnsen
      • B - Alex Barlow
      • B - Dave Barnes >
        • Dave Barnes Extended Bio
      • B - Austin Beck-Doss
      • B - Keith Bell
      • B - Brianna Boney
      • C - Massimo Cappuccio
      • C - Carrot
      • C - Radek Chalupa
      • C - Lyle Closs
      • C - Erin Collins
      • C - James Crump
      • D - Stefani Dawn
      • D - Derek DeBruin
      • D - Nick Ducker
      • F - Tony Ferrar
    • G-O >
      • G - Joshua G
      • G - Leesa Gallia
      • G - Naomi Gibbs
      • G - Geoffrey Gledhill
      • G - Enock Glidden
      • G - Max Gordon (Contributor)
      • H - Grey Hensley
      • H - Bavali "Megs" Hill
      • H - Michael Hjorth
      • J - Jonathan
      • K- Melissa Kline
      • K - Christine Kuebler
      • L - Mike Lewis
      • L - Kaybe Loughran
      • M - Collin McGee
      • M - Tony McKenny
      • M - Aaron Mike
      • M - Rick Momsen
      • M - Jesse Montgomery
      • M - Henk Morgans
      • O - Maggie Odette
    • P-Z >
      • P - Emilie Pellerin
      • P - Brice Pollock
      • P - Paul Pritchard
      • R - Monique Richard
      • R - Juan Rodriguez
      • S - Lor Sabourin
      • S - Jess Sanson
      • S - Jeff Smoot
      • T- Frothy Thomson
      • T - Wil Treasure
      • T - Matt Tredway
      • T - Natalia (Tal) Tune
      • W - Kirby Walke
      • W - Hugh Ward
      • W - Stuart Williams
      • W - Wayne Willoughby
      • W - Lani Wilson
      • W - Dierdre Wolownick
      • Z - Peter Zabrok
  • Videos
  • Climbing Events 2023