Ever feel like no matter how much you climb, you’re not improving as fast as you’d like?
As a climbing coach, I see this all the time—climbers working hard but still feeling stuck. The problem isn’t a lack of effort; it’s small, common mistakes that make climbing harder than it needs to be. The good news? Once you recognize these mistakes, they’re easy to fix.
In this post, I’ll walk you through five of the most common climbing mistakes I see and, more importantly, how to fix them. Plus, I’ll share drills I use with climbers to help them break bad habits and start moving more efficiently on the wall.
If you want to climb better without having to get stronger, start here. Let’s dive in!
Mistake #1: Relying Too Much on Upper Body Strength
If your arms always feel pumped or fatigued by the end of a climb, you might be making one of the most common climbing mistakes—pulling too much with your arms instead of pushing with your legs.
Why It’s a Problem
Your arms have relatively small muscles compared to your legs. If you rely primarily on pulling yourself up the wall, you’ll burn out quickly. Meanwhile, your legs—your strongest muscles—are being underutilized. The result? Climbing feels way harder than it should, and you gas out before reaching the top.
How to Fix It
Instead of thinking about pulling yourself up the wall, shift your focus to pushing through your legs. Every time you move, ask yourself:
✅ Am I standing up through my feet, or am I hauling myself up with my arms?
✅ Can I shift my weight with my lower body to make my next move feel easier?
One simple cue that helps is to imagine standing up out of a squat rather than pulling yourself up a ladder.
Drill to Try: Silent Feet Drill
One of my favorite ways to reinforce better leg engagement is the Silent Feet Drill:
- Choose an easy climb where you don’t have to think too hard about the moves.
- As you climb, focus on placing your feet as quietly as possible.
- If you hear a loud slap or scrape, it likely means you’re not shifting your weight properly before stepping.
- Keep climbing with this focus, adjusting as needed.
⚠️ Note: Many climbers mistakenly use their arms to control the noise instead of properly shifting their weight and engaging their legs. Don’t fall into this trap—use your legs to absorb movement and keep your foot placements quiet!
By emphasizing smooth, quiet foot placements, you naturally learn to trust your legs more and rely less on pulling. Try it out, and you’ll immediately notice how much energy you save!
➡️ Want more drills like this? My book 77 Drills to Help You Climb Better is packed with practical exercises to improve your technique and make climbing feel easier [Check it out here]
Mistake #2: Over-Gripping Holds
Have you ever finished a climb and felt like your forearms were about to explode? Or maybe you find yourself constantly shaking out your hands mid-route? If so, you might be over-gripping—holding onto the wall with way more force than necessary.
Why It’s a Problem
Climbing is already tough on your forearms, but gripping too hard makes it even worse. Instead of conserving energy for key movements, over-gripping causes unnecessary fatigue, faster pump, and wasted strength.
If you’ve ever felt your forearms swell up mid-climb, making it harder to open and close your fingers, that’s called being pumped. It happens when your forearm muscles get overworked and can’t clear out fatigue fast enough. The tighter you squeeze, the quicker that pump sets in—making even easy holds feel impossible.
How to Fix It
The key to fixing this mistake is learning to grip only as hard as necessary—no more, no less. Try this next time you climb:
✅ Before making a move, ask yourself: Am I gripping harder than I need to?
✅ Relax your hands slightly and see if you can still stay in control.
✅ Use open-hand grips when possible instead of crimping unnecessarily.
A helpful cue is to imagine your hands holding a ripe peach—you want to keep control without crushing it.
Drill to Try: Relaxed Grip Challenge
To train yourself out of over-gripping, try this drill:
- Pick an easy route where you feel comfortable.
- As you climb, consciously relax your grip on every hold.
- If your forearms start tensing up, pause and shake out before continuing.
- Challenge yourself to grip as lightly as possible while maintaining control.
⚠️ Note: Many climbers don’t realize how much tension they hold in their fingers and arms, especially when they feel nervous or rushed. Pay attention to your breathing—if you’re holding your breath, chances are you’re gripping too hard too!
By training yourself to grip more efficiently, you’ll reduce unnecessary fatigue, climb longer, and feel more in control on the wall.
➡️ Want more drills like this? My book 77 Drills to Help You Climb Better is full of practical exercises designed to make climbing easier [Check it out here]
Mistake #3: Poor Footwork (Placing Feet Noisily or Unintentionally)
If you’ve ever heard loud smacks or scrapes when placing your feet on the wall, it’s a sign that your footwork could use some refining. Many climbers, especially newer ones, focus so much on their hands that they neglect their feet—leading to inefficient movement, wasted energy, and unnecessary strain on their arms.
Why It’s a Problem
Good climbing isn’t just about pulling—it’s about using your feet efficiently. Sloppy foot placements can cause:
❌ Extra energy use – If your feet slip or don’t land where you expect, you’ll have to readjust, using more effort than necessary.
❌ Poor balance and control – Rushing foot placements makes movement feel unstable.
❌ More strain on your arms – The less you rely on your feet, the more you pull with your upper body (see Mistake #1).
The louder your feet, the more likely you’re just stomping onto holds instead of placing your feet with control.
How to Fix It
Great climbers think about their feet as much as their hands. The key to improving footwork is moving deliberately and precisely.
✅ Look at each foothold before you step on it, not after.
✅ Aim to place your foot in the right position the first time—no extra shuffling.
✅ Use the front of your toe rather than the middle of your foot for better control.
One simple mental shift: Treat footholds like handholds—give them just as much attention and precision.
Drill to Try: Sticky Feet Drill
To train better foot placement, try this Sticky Feet Drill:
- Choose an easy climb where you don’t have to think too hard about the moves.
- Every time you place a foot, imagine it is “glued” to the hold—you can’t adjust it after stepping down.
- If you accidentally shift your foot or slip, take note and restart the move with better precision.
- Keep climbing while keeping foot movements as controlled as possible.
⚠️ Note: Many climbers cheat this drill by relying on their arms instead of precise footwork. Make sure you’re shifting your weight properly before stepping so your feet land softly and deliberately!
By improving your footwork, you’ll feel more balanced, reduce strain on your arms, and climb more efficiently.
➡️ Want more drills like this? My book 77 Drills to Help You Climb Better is packed with technique-focused exercises to take your climbing to the next level [Check it out here]
Mistake #4: Rushing Through Moves Instead of Planning Ahead
Do you ever find yourself halfway up a climb, suddenly stuck, with no idea where to go next? Or maybe you climb quickly, only to realize too late that you’ve put yourself in a terrible position for the next move? If so, you might be rushing through your climbs without planning ahead.
Why It’s a Problem
Climbing isn’t just about strength—it’s about strategy. When you climb without thinking ahead:
❌ You waste energy – Moving inefficiently forces you to make extra adjustments mid-climb.
❌ You end up in awkward positions – Reacting instead of planning often leaves you off-balance.
❌ You miss key resting spots – Good route reading helps you conserve energy.
Rushing through moves might feel natural, especially if you’re nervous or in a hurry to finish—but it’s one of the biggest reasons climbers feel stuck at their grade.
How to Fix It
Instead of treating climbing like a series of random moves, start looking at the bigger picture before you even leave the ground.
✅ Before you start climbing, take 15-30 seconds to look at the whole route.
✅ Identify crux sections (hard parts), potential rests, and the best holds for clipping if lead climbing.
✅ While climbing, pause before big moves to check your positioning and next step.
A simple way to shift your mindset: Think like a chess player, not a sprinter—planning a few moves ahead will save you energy and help you climb smarter.
Drill to Try: Pause & Plan Drill
To break the habit of rushing, try this Pause & Plan Drill:
- Pick a climb one grade below your max so you can focus on movement.
- Before starting, take a few seconds to mentally map out your first 5-6 moves.
- As you climb, force yourself to pause before every 3rd move—take a second to reassess before continuing.
- If you feel like you’re rushing, take a deep breath and reset your focus.
⚠️ Note: Many climbers feel awkward pausing at first, but it’s one of the best habits you can build. With practice, planning ahead will become second nature—helping you move with more confidence and control.
By slowing down and thinking a few moves ahead, you’ll climb more efficiently, waste less energy, and feel in control on the wall.
➡️ Want more drills like this? My book 77 Drills to Help You Climb Better is packed with exercises designed to help you refine your technique [Check it out here]
Mistake #5: Ignoring Body Positioning (Not Using Hips and Core Effectively)
If climbing ever feels like a constant battle against gravity, or you find yourself feeling off-balance and struggling to reach holds, poor body positioning might be to blame. Many climbers stay too square to the wall, relying on their arms instead of using their hips and core to move efficiently.
Why It’s a Problem
Good climbing isn’t just about grabbing holds—it’s about how you position your body in relation to them. If you ignore your hips and core:
❌ You waste energy – Staying square to the wall makes moves harder than they need to be.
❌ You limit your reach – Keeping your hips in the wrong place forces you to overreach for holds.
❌ You feel off-balance – Proper body positioning helps you stay stable and in control.
The less you fight against your own body positioning, the easier climbing will feel.
How to Fix It
Instead of climbing stiff and squared up, start using your hips and core to move more efficiently.
✅ If reaching with your left hand, drop your left hip into the wall to extend your reach.
✅ Engage your core to stay close to the wall and maintain control.
✅ Use your hip positioning to reduce the distance between you and your next hold.
A simple cue that helps: Instead of pulling yourself up the wall, think about shifting your hips to create space and make moves easier.
Drill to Try: Hip Drop Drill
To reinforce better body positioning, try this Hip Drop Drill:
- Find a climb with side pulls or holds slightly off to the side.
- As you move up, focus on dropping the same-side hip into the wall when reaching (e.g., if reaching with your right hand, shift your right hip in).
- Pay attention to how this increases your reach and reduces strain on your arms.
- Climb a few routes using this method, experimenting with how small hip adjustments change the difficulty of each move.
⚠️ Note: Many climbers instinctively try to keep their hips squared to the wall, which limits mobility. The more you practice shifting your hips strategically, the smoother and easier your climbing will feel.
By using your hips and core to move efficiently, you’ll climb smoother, save energy, and feel more in control on the wall.
➡️ Want more drills like this? My book 77 Drills to Help You Climb Better is packed with technique-focused exercises to take your climbing to the next level [Check it out here]
Climb Smarter, Not Harder
Climbing isn’t just about getting stronger—it’s about moving more efficiently. By fixing these five common mistakes, you’ll climb smoother, save energy, and feel more in control on the wall.
Quick reminder:
✅ Use your legs, not just your arms, to avoid burning out too quickly.
✅ Relax your grip—over-gripping wastes energy and tires your forearms faster.
✅ Be intentional with your foot placements to improve balance and efficiency.
✅ Plan a few moves ahead so you don’t get stuck mid-route.
✅ Use your hips and core to maximize reach and stability.
The best way to improve? Practice drills that reinforce good technique—and that’s exactly what my book, 77 Drills to Help You Climb Better, is designed for. It’s packed with actionable exercises to help you break bad habits and climb with more confidence.
🎯 Ready to level up your climbing? Check out the book here
Which of these mistakes do you think you make the most? Let me know in the comments!
