In this activity we will prepare for a rock climbing lesson by learning how to wear our equipment, practicing how to tie the knot used for climbing, and trying out some exercises that will help us improve our technique. Get ready to rock and roll!

Now that we have seen all the ways we can be safe at the climbing wall, let's practice our knots so we'll be ready to rock when it's time to climb. Then, we will look at some of the reasoning for using this knot. The following guide will walk you through the process step-by-step.

Grab a jump rope, shoelace, phone charger, or anything you can practice tying with, and let's get started! Scroll through the images for a sample of each step.

The Super 8 - Why is this the best knot for this activity?

• The Super 8 has two closed loops at the end, giving the instructor a strong place to add carabiner clips that can attach to the climber. This allows participants to take turns without re-tying the knot in between.

• The double-loop design puts less pressure on the knot by distributing the weight of the climber between the separate loops. This makes it more durable, keeps the rope from wearing out, and makes it easier to untie.

Other Useful Knots - When are they used in climbing?

• Figure 8 Retrace: This knot is tied directly to the climber's harness, so it has to be redone for every climber, but it eliminates the need for carabiners. Less equipment = less money spent and less to replace if damage occurs.

• Stopper Knot: The leftover tail from the first super 8 or figure 8 retrace is often tied in a "stopper" knot to keep it out of the way and prevent the main knot from becoming undone.

Belay Systems: Team-Belay vs. Auto-Belay vs. ATC

• Team-Belay: everyone who is not climbing pulls the other end of the rope away from the wall to support the climber. When the climber is finished, they slowly ease the rope back towards the wall to lower them down.

• Auto-Belay: a mechanism that retracts webbing as a climber ascends, and then releases the tension so the climber can drift back to the ground.

• ATC (Air Traffic Control): a single belayer controls the rope from the ground with an ATC device as the climber ascends and lowers.

Beast Mode - Options for Advanced and Expert Climbers

• Lead Climbing: advanced climbers bring the rope with them as they climb up, and attach it to the wall at several points throughout the climb. They will have a partner at the bottom using a belay device to catch them if they fall between attachment points and then to let them down at the end of the climb.

• Bouldering: There is no rope here. Climbers do not go as high as they would on belay, and there is always a thick mat at the bottom of the route. Sometimes, these routes are set above water, so the climber lands in a pool, lake, or the ocean instead of on a mat.

Workout like a Climber Challenge

We have learned all the nitty gritty details of how climbing works, but now it's time to get in shape so we can put it into practice. Grab a water bottle and a workout buddy if you have one and let's get started! If you followed the video, skip ahead. This is just the text version :)

• Warm-up! The very first thing you need to do is get moving. Go outside and take a lap around your house, or walk to the mailbox and back to get yourself loose and ready to stretch.

  • Climbers must stretch before they hit the crag or the climbing gym to prevent injury.

1. Neck - Whether you're the climber or belayer, you'll be looking up a lot, so roll your neck side to side 5 times.

2. Shoulders - Arm circles: Start with one arm and draw 5 big circles, rotating your arm all the way up and all the way down. Switch sides. Next do both arms at the same time. Repeat the whole process with small circles this time. (5 big on the left, 5 big on the right, 5 big together, 5 small left, 5 small right, 5 small together)

3. Legs - Lunges: Take a big step forward on your left leg, dropping your right knee until it almost touches the ground. Stand back up tall and switch legs as you walk forward. After 5 steps per leg, try backward lunges.

4. Hips - Butterflies: Sit down on the ground and bring your feet in so that the bottoms of your feet are touching. guide your feet in towards your body and try to "flap" your legs open like wings. Aim for 30 sec.

5. Core - Side crunch: Lay down with your knees bent. Lift your torso up and bring your right shoulder towards your left knee. Lay back down and repeat with your left shoulder to right knee. Go for 5 per side.

• Climbing technique: These moves will directly impact your skills on the climbing wall

1. Leg power - When you can't reach the next hand hold with your legs bent, you'll need powerful quads that can spring you up high. That's where these squat comes in:

• • 1. • • Jump squat: Stand with your legs apart and squat down. When you stand back up, push through your legs and jump up. Try to land with control and then squat down again. Try 10 jump squats

         • Single-leg squat: Stand on one leg and raise the other out in front of you. Squat down with control and repeat 5 times. Switch legs.

    2. Core - Your abs are an important support system for your body when climbing

       • • Mountain climbers: Put your hands down on the ground and stretch your feet behind you into a high plank position. One leg at a time, jump your leg up towards your elbow on the same side. As soon as you place your leg back down, bring the other leg forward. Try to move fast, but with control. 30 sec.

         • Side-plank dips: Move into a plank on your elbows. Roll onto one arm and balance on one side. You can either hold for 30 sec, or for a challenge, dip your hips toward the ground and back 10 times per side.

    3. Arms - Your arms need to be strong so you can hold yourself up. Try these exercises to get swole.

       • • Push-up taps: Place your hands down and stretch your feet back into a high plank. Either do 10 normal push-ups, or challenge yourself by stopping between each push up and raising one arm to touch your thigh on that side. Place it back down and alternate sides on the next one. Try 10 push-ups total.

         • Tricep dip: Place your hands on a chair or bench (make sure it's stable!) behind you. Place your feet out in front of you. Dip your bottom toward the ground and the raise back up. Use your arms, not your legs to do this move. Repeat 10 times.

• When you are done, make sure to hydrate, and then we can do the Reflection and Quick Quiz below.

Review and Reflection

Nice job climber! By now you've learned about safety gear and belay systems, mastered the super 8 knot, and done a workout specifically designed to strengthen your climbing muscles. As you rest and rehydrate, think about the following questions:

1. Which type of belay system (team, auto-belay, ATC, lead climbing) would you most like to try and why? Think about what would make you feel safest, and what would give you the most opportunities to grow your trust.

2. Would you be able to teach another person how to tie the knot we studied today? If not, why don't you practice it a few more times and then try to impress someone with your new skill.

3. Rock climbing just became an official Olympic sport this year for the 2020 games. In your opinion, does climbing qualify as an Olympic sport? Why or why not?

Quick Quiz

Rock on! You have all the knowledge, now let's prove that you're ready to rock. It's quiz time. Feel free to look back and review for each of the questions. Good luck!

About the Author

Rainbow*

There are so many colors of the rainbow, and she likes to use every one! When Rainbow graduated from high school, she went to Kent State University to study fine art, but found that her favorite time of year was the time she spent working at summer camps in between semesters. If you've been to an Ohio Girl Scout camp lately, you've probably seen her there! After earning a BFA in painting and sculpture, she came to Nuhop to work in a camp setting year-round. Her favorite activities are campfires, the high ropes course, and rock climbing. She can't wait to see the smiling faces of all her campers when they come to Nuhop once again!

*The Nuhop Outdoor Education Staff use "nature names" when working with students. The reason for these nature names is twofold: first it gives them a built-in conversation starter with students, and second, it provides them a level of personal privacy when working with over 4000 students in a given year.