If you’re just starting out, the fastest way to climb better isn’t more strength, it’s better movement. These are my three favorite climbing techniques for beginners, and they’re the ones I come back to on almost every route. Some folks call them the foundation of climbing technique, and for good reason. Get comfortable with these three and you’ll top out a huge chunk of the climbs you try. If you want a broader map of the moves, our rundown of 22 essential climbing techniques covers the rest once you’ve nailed the basics.
The 3 best climbing techniques for beginners
Below are the three moves I’d learn first: the rockover, the flag, and the dropknee. Each one solves a different problem on the wall, so once you’ve got all three you’ll have an answer for slabs, overhangs, and steep terrain. Let’s break them down one at a time.
The rockover
A rockover is a move where you rock onto a hold by shifting sideways instead of pulling straight up. It’s a core skill you’ll lean on all the time for slab and sometimes vertical routes. Plenty of climbers have done this move without ever knowing it had a name.
To do a rockover, start by finding a secure foothold. Once your foot is set, shift your weight over that hold by swinging your hips across. As your hips move, bring your other foot up toward the next hold. The whole thing works when you keep your center of gravity right over your feet the entire time.
Rockovers feel awkward at first, but they get easier fast. The best way to practice is to find a slab wall and climb it using only rockovers. As you get comfortable, start working them into harder routes. Slabs are the perfect testing ground, and our 23 tips for climbing slabs pair nicely with this if you want to build real slab confidence.
Here are some tips for a clean rockover:
- Find a secure foothold.
- Shift your weight over the hold by swinging your hips.
- Lift your other foot up to the next hold.
- Keep your center of gravity over your feet the whole time.
- Practice on a slab wall until the movement feels natural.
Rockovers show up on all kinds of routes. Put in the reps and you’ll start doing them without thinking.
The flag
A flag is a technique you use to counterbalance your weight and stay in balance on the wall. You extend a limb, usually a foot, away from your body and use it as a counterforce. That keeps you from swinging out or losing your balance mid-move.
Flagging works on any route, but it really shines on overhangs where your weight is always trying to pull you off the wall. It also helps you squeeze out extra reach or stop a barndoor, that swing where your body rotates out from the wall like an open door.
To flag, extend the limb away from your body and engage the muscles in it to create that counterforce. Keep the limb as straight as you can so it does the most work, and keep your hips close to the wall so you stay balanced. If you want to see the timing in action, we broke it all down in when to flag in climbing and how to do it, videos included.
Here are some tips for flagging:
- Keep the limb as straight as possible.
- Engage the muscles in the limb to create a counterforce.
- Keep your hips close to the wall.
- Practice flagging on different types of routes.
With reps, flagging becomes a natural part of how you move. It makes your climbing more efficient and safer, and it gives you more options when a move gets tricky.
The dropknee
A dropknee is where you weight the outside of one foot, rotate that hip toward the wall, and lower the knee, while your other foot rests against a hold for support. You’re basically swiveling the hip in toward the wall and torquing the knee down, which is exactly where the name comes from.
Dropknees are most useful on steeper walls as a way to control stability and tension. They help you reach holds that feel too far, stay balanced while you climb, and drive movement up with your feet and hips instead of yanking with your arms. That hip rotation is the same idea behind a lot of steep climbing, and our guide to hip turns in climbing is a good next read once you’ve got the dropknee down.
To do a dropknee, first find a good foothold for the outside foot. It should be big enough to hold your weight and set at a comfortable height. Once that foot is set, rotate your hip toward the wall and lower your knee. Put your other foot on a nearby hold and use it for support.
The dropknee works when you keep your center of gravity over your feet the whole time. If your weight drifts too far to the side, you’ll lose your balance. Keep the knee bent too, so you don’t hyperextend it.
Dropknees take some getting used to, but they come with practice. The best way to learn is to find a steep wall and climb it using only dropknees. As you get comfortable, start working them into harder routes. A lot of this comes down to your feet, so if you want cleaner footwork to support the move, these 17 footwork drills for climbing are worth a session or two.
Here are some tips for a solid dropknee:
- Find a good foothold for the outside foot.
- Rotate your hip toward the wall and lower your knee.
- Keep your center of gravity over your feet the whole time.
- Keep your knee bent.
- Practice on a steep wall until the movement feels natural.
Dropknees pay off on all kinds of routes. Put in the reps and you’ll do them efficiently without overthinking it.
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Frequently asked questions
What are the best climbing techniques for beginners to learn first?
Start with the rockover, the flag, and the dropknee. Most routes you’ll try can be climbed by leaning on these three, so they give you the biggest return early on. The rockover helps on slab and vertical walls, the flag keeps you balanced on overhangs, and the dropknee saves your arms on steep terrain.
What is a rockover in climbing?
A rockover is when you rock onto a hold by shifting sideways instead of pulling straight up. You set a secure foothold, swing your hips over it, and bring your other foot up, all while keeping your center of gravity over your feet. It’s most common on slab and vertical routes.
When should I use a flag while climbing?
Use a flag any time you need to counterbalance your weight or stop a barndoor swing. It’s especially handy on overhangs, where your weight keeps pulling you off the wall, and when you’re reaching for a far hold and need to stay stable.
Is the dropknee hard to learn?
It feels awkward at first, but it comes with practice. Find a steep wall and climb it using only dropknees. Keep your knee bent and your weight over your feet, and it’ll start to click. Solid footwork makes it a lot easier, so drilling your feet helps.
How do I practice these climbing techniques?
Pick one technique per session and climb easy routes using only that move. Practice rockovers on a slab, flags on gentle overhangs, and dropknees on steep walls. Reps beat intensity here, so short focused sessions will teach your body the movement faster than random climbing.
