ARC Climbing

ARC climbing is a low-intensity, long-duration climbing drill, usually done for 20 to 45 minutes at a time. It trains your forearm endurance and your ability to stay relaxed and technical while you move on the wall.

Set up on a climbing wall with routes or holds you can climb continuously without stopping. Use your whole body - grip the holds with your hands, keep your arms straight, and let your legs and hips do most of the work. Find a wall angle and hold size that feel easy to moderate, so you can keep moving the whole time.

Climb in a loop or up and down the wall at a steady pace. Rest only as much as you need to keep the burn in your forearms light and manageable. Focus on quiet feet, straight arms, and smooth movement from one hold to the next. If you are on a bouldering wall, traverse back and forth across the wall rather than topping out.

Breathe through your nose or with steady, relaxed breaths the whole time. Keep your core gently engaged so your hips stay close to the wall. To make it easier, choose bigger holds or a less steep wall and take short breaks whenever you need them. To make it harder, use smaller holds, a steeper wall, or add more variety to your movement.

Fault: You grip every hold as hard as you can and your forearms pump out quickly. Fix: Relax your grip to the minimum you need to stay on the hold, and shake out one arm at a time whenever a good stance lets you.

Fault: Your elbows bend and you pull with your arms instead of standing up with your legs. Fix: Keep your arms straight and let your legs push you up to the next hold.

Fault: Your feet are noisy or you rush the foot placements. Fix: Place each foot quietly and precisely, then look at it for a moment before you shift your weight onto it.

Fault: You hold your breath or climb too fast and your heart rate spikes. Fix: Keep a steady breathing rhythm, move at a pace you can sustain, and take a brief break on a good hold if your breathing gets away from you.