If you hesitate between moves, freeze halfway up, or lose all your momentum on transitions, this climbing drill for hesitation is going to help. Slow transitions drain energy, and this week’s drill trains you to climb more fluidly and efficiently so you keep moving instead of stalling out.
Hi there,
How has adding climbing drills changed your climbing? I’d love to hear from you, so please respond to this email and let me know.
This week’s drill, at first glance, might seem a little strange. But it had a real effect on my training, and I’m hoping it’ll do the same for you.
I still remember the first time I tried Metronome Climbing. It changed how I thought about my climbing rhythm.
Before that, I only paid attention to whatever music was playing in the gym, letting the beat set my mood but never my movement. Once I brought the metronome into my climb, it was like finding a new language my body could speak.
This drill taught me to move faster and stay in rhythm, not just with the music but with my body.
By timing my moves to the beat, I found a new level of fluidity and control. It wasn’t easy at first. Staying true to the beat while climbing forced me to think on my feet and make quick, controlled decisions.
But with each session, I felt more in tune with my movement and more confident on harder routes. Now, whenever I feel out of sync or stuck in a rut, I come back to this drill.
Hesitation is usually a timing problem before it’s a strength problem. A lot of the time you’re not weak, you’re just waiting too long to commit, and that pause is what drains your arms. If that sounds familiar, working on static vs dynamic movement and cleaning up your footwork pairs really well with the drill below.
This climbing drill for hesitation: Metronome Climbing
The Metronome Climbing drill gives you a simple way to practice timing and rhythmic movement while you climb. By lining your moves up to the beat of a metronome or a song, you add a bit of complexity and fun to the session. It builds timing, rhythm, and fluidity in how you move, which also helps you stay mentally calm on the wall instead of freezing up.
Challenge Rating: Medium Equipment Needed: A metronome or a song with a steady beat
Identifying Routes
- For your first time through this drill, pick a route you know well and can climb with little effort.
- Once you’ve got the hang of it, find a route you’re familiar with but still find challenging.
Instructions
- Setup: Start the metronome or play your song so it’s within audible range.
- Beat Alignment: Start climbing and time your moves so each one lands with the beat or tick of the metronome.
- Focus on Fluidity: Make each move as smooth as you can, keeping it in sync with the rhythm.
- Route Completion: Finish the climb while holding that timing.
- Evaluation: Reflect on how well you kept the rhythm and which sections were toughest.
Notes
- Staying true to the metronome’s beat will likely push you outside your comfort zone, since it forces you to think quickly and make rapid, controlled moves.
- Keeping your breath on the beat can be tricky, but it really helps with fluidity.
Metronome Climbing is a great way to break out of stale, monotonous patterns and add a little musicality to your sessions. As you get more comfortable, try changing the BPM to test your adaptability and sharpen your timing. If you want more structured movement work, our 10-minute drill sessions are an easy next step.
By the way, this drill came from our book published earlier this year, 77 Drills to Help You Climb Better, which you can learn more about here.
Quick Tip
Using music for this drill can be more enjoyable than a plain metronome. Climbing to music, whatever the beats per minute, can help. In fact, climbing a route at one tempo and then again at another can make the drill even more noticeably effective for your climbing.
If you’d rather have drills like this queued up and tracked for you between sessions, the Grip & Grind app builds movement work into your training so you don’t have to plan it yourself. And if you just want one solid drill landing in your inbox each week, that’s exactly what the free Send Edition newsletter is. It’s about 15 minutes of climbing training a week, no fluff.
Super Secret Project
I’d love to say this project is running smoothly without any hiccups, but that isn’t the case. Maybe you’ll relate to my recent struggles. This past week was tough for me because of PMS. My energy and motivation took a hit, which made it hard to keep my usual climbing routine going.
As if that wasn’t enough, this week I’m traveling and won’t have access to a climbing gym, so it’s a deload week for me. This break came sooner than I expected and, ironically, lines up with the days I usually feel strongest. But it is what it is. I’m using the time to rest and recharge, and I’ll be back on the wall soon with even more energy and determination.
Takeaway: It’s important to listen to your body and stay flexible with your training schedule. Life throws unexpected stuff your way, and it’s okay to step back when you need to. Use those moments to rest, reflect, and come back stronger. Progress isn’t always linear, and sometimes the breaks you take matter just as much as the climbs you send.
Read more about my Super Secret Project here.
Got questions or specific parts of my journey you’re curious about? I’d love to hear from you. Your questions help shape future updates so we’re covering the topics most relevant to our climbing community.
Submit your questions here or respond to this email.
Beta Break: Insights and Inspiration
Explore curated insights and stories that challenge and inspire your climbing journey. For more on the head game, our own mental training for climbing guide is a good companion to this drill.
Top 11 Mental Techniques for Overcoming Fear in Climbing
5 TIPS FOR IMPROVING YOUR CLIMBING EFFICIENCY (AND CLIMBING WAY HARDER!)
The Six Drills Pro Climbers Use to Stay Relaxed on the Wall
Happy climbing!
Best,
Sara
Frequently asked questions
What is a good climbing drill for hesitation?
Metronome Climbing is a great one. You climb a familiar route and time each move to the beat of a metronome or a song. The steady beat gives you a cue to commit instead of pausing, so you stop stalling between moves and build a smoother rhythm.
Why do I hesitate between moves when I climb?
Hesitation is usually a timing and confidence issue more than a strength one. When you wait too long to commit, your arms fatigue and doubt creeps in. Practicing rhythm on routes you already know teaches your body to move on time, which cuts down the freezing.
How often should I practice the Metronome Climbing drill?
Once or twice a week is plenty. Start on an easy, familiar route to groove the timing, then move to something more challenging. As you get comfortable, change the BPM to test how well you adapt.
Do I need a metronome, or can I use music?
Either works. A metronome gives you a clean, steady beat, but a song with a consistent tempo is often more fun. Try climbing the same route at two different tempos to feel how your movement changes.
