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 usually isn’t a lack of effort. It’s a handful of common climbing mistakes that quietly make climbing harder than it needs to be. The good news is that once you spot these mistakes, they’re pretty easy to fix.
In this post I’ll walk you through five of the most common climbing mistakes I see at the gym, and more importantly, how to fix each one. I’ll also share the 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.
The most common climbing mistakes (and how to fix them)
None of these are about being weak. They’re habits, and habits are easy to change once you know what to look for. If you want to go deeper on any of them, the 22 climbing techniques guide breaks down the movement side of climbing in a lot more detail. For now, here are the five that trip up the most climbers.
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, which is 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 mostly on pulling yourself up the wall, you’ll burn out fast. Meanwhile your legs, which are your strongest muscles, are barely doing any work. The result is that climbing feels way harder than it should, and you gas out before you reach 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: A lot of climbers cheat this by using their arms to control the noise instead of properly shifting their weight and engaging their legs. Don’t fall into that trap. Use your legs to absorb the 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 notice right away 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 catch yourself constantly shaking out your hands mid-route? If so, you might be over-gripping, which means holding onto the wall with way more force than you actually need.
Why It’s a Problem
Climbing is already tough on your forearms, and gripping too hard makes it worse. Instead of saving energy for the key moves, over-gripping leads to unnecessary fatigue, a 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, and even easy holds start to feel impossible. If some of this language is new to you, the climbing terms glossary is a handy place to sort out the lingo.
How to Fix It
The key to fixing this one is learning to grip only as hard as necessary, no more and 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 when you don’t have to.
A helpful cue is to imagine your hands holding a ripe peach. You want to keep control without crushing it. And if you’re not sure when a crimp is even the right call, this breakdown of what a crimp is and how to use it is worth a read.
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 still staying in control.
⚠️ Note: Most 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 cut 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 you place your feet on the wall, that’s a sign your footwork could use some work. A lot of climbers, especially newer ones, focus so much on their hands that they forget about their feet. That leads to inefficient movement, wasted energy, and extra strain on your 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 because if your feet slip or don’t land where you expect, you have to readjust and spend more effort than you need to.
❌ Poor balance and control because rushing foot placements makes every move feel unstable.
❌ More strain on your arms because the less you trust 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 better 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 spot the first time, with no extra shuffling.
✅ Use the front of your toe rather than the middle of your foot for better control.
One simple mental shift is to treat footholds like handholds. Give them just as much attention and precision. If footwork is the piece you want to hammer on, these 17 footwork drills for climbing will keep you busy for months.
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 your foot movements as controlled as possible.
⚠️ Note: A lot of climbers cheat this drill by leaning on their arms instead of precise footwork. Make sure you’re shifting your weight properly before you step, so your feet land softly and deliberately.
By improving your footwork, you’ll feel more balanced, put less 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 because moving inefficiently forces you to make extra adjustments mid-climb.
❌ You end up in awkward positions because reacting instead of planning often leaves you off-balance.
❌ You miss key resting spots because good route reading is what 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 to 30 seconds to look at the whole route.
✅ Spot the crux sections (the hard parts), the potential rests, and the best holds for clipping if you’re lead climbing.
✅ While climbing, pause before big moves to check your positioning and your next step.
A simple way to shift your mindset is to think like a chess player, not a sprinter. Planning a few moves ahead saves you energy and helps 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 to 6 moves.
- As you climb, force yourself to pause before every 3rd move and take a second to reassess before continuing.
- If you feel like you’re rushing, take a deep breath and reset your focus.
⚠️ Note: A lot of climbers feel awkward pausing at first, but it’s one of the best habits you can build. With practice, planning ahead becomes second nature and helps 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 off-balance and struggling to reach holds, poor body positioning might be to blame. A lot of climbers stay too square to the wall and rely 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 because staying square to the wall makes moves harder than they need to be.
❌ You limit your reach because keeping your hips in the wrong place forces you to overreach for holds.
❌ You feel off-balance because proper body positioning is what keeps you stable and in control.
The less you fight against your own body positioning, the easier climbing feels.
How to Fix It
Instead of climbing stiff and squared up, start using your hips and core to move more efficiently.
✅ If you’re 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 keep control.
✅ Use your hip positioning to shrink 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. One of the most useful skills here is the flag, and if it’s new to you, this guide on when to flag in climbing and how to do it shows exactly how to use your body position to stay balanced.
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 (for example, if you’re 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: A lot of climbers instinctively try to keep their hips squared to the wall, which limits their mobility. The more you practice shifting your hips on purpose, the smoother and easier your climbing feels.
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 climbing mistakes, you’ll climb smoother, save energy, and feel more in control on the wall.
Quick reminder:
✅ Use your legs, not just your arms, so you don’t burn out too quickly.
✅ Relax your grip, since 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 get the most reach and stability.
The best way to improve is to practice drills that reinforce good technique, and that’s exactly what my book, 77 Drills to Help You Climb Better, is built for. It’s packed with actionable exercises to help you break bad habits and climb with more confidence.
Want to keep chipping away at this without much effort? I send one short climbing drill you can do in about 15 minutes straight to your inbox every week. It’s free, and it’s the easiest way to keep fixing these mistakes a little at a time. Grab the free weekly drills here.
🎯 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.
Frequently asked questions
What are the most common climbing mistakes?
The five common climbing mistakes I see most are relying too much on upper body strength instead of your legs, over-gripping the holds, sloppy or noisy footwork, rushing through moves without planning ahead, and ignoring your body positioning by not using your hips and core. All five are habits, so they’re fixable once you know what to watch for.
How do I stop over-gripping the holds?
Grip only as hard as you need to. Before each move, ask if you’re squeezing harder than necessary, relax your hands slightly to test it, and use open-hand grips when you can instead of crimping. A good cue is to imagine holding a ripe peach, keeping control without crushing it. The Relaxed Grip Challenge drill in this post trains exactly that.
Why does good footwork matter so much in climbing?
Your legs are far stronger than your arms, so precise, quiet footwork lets you push through your feet and save your forearms for the hard moves. Sloppy foot placements waste energy, throw off your balance, and push you to pull harder with your arms. Looking at each foothold before you step and placing your foot right the first time makes a big difference.
How can I climb without getting so pumped?
Getting pumped comes from overworking your forearms faster than they can recover, and over-gripping speeds that up. Grip lighter, breathe instead of holding your breath, lean on your legs and footwork so your arms do less pulling, and use rests when you find them. The lighter and more efficient you move, the slower the pump sets in.
What’s the fastest way to fix these mistakes?
Pick one mistake at a time and drill it on easy routes where you don’t have to think hard about the moves. The Silent Feet, Relaxed Grip, Sticky Feet, Pause and Plan, and Hip Drop drills in this post each target one habit. For a bigger set of exercises, my book 77 Drills to Help You Climb Better walks through them step by step.
