Fix Stiff Hips For Climbing

3 Follow-Along Sessions to Improve Hip Mechanics & Climbing Technique

A simple movement system designed to help you climb more efficiently by improving how your hips move in key climbing positions like drop knees, high steps, and toe- & heel hooks.

Use it as a warm-up before climbing or as a short standalone movement practice.

This is a 3-session follow-along movement system for climbers that targets hip mechanics and climbing-specific positions.

Instead of guessing exercises or doing generic mobility work, you follow along and develop usable ranges that directly improve your application of technique on the wall.

These sessions are designed to be reused, allowing you to build better movement awareness, control, and coordination over time.

Use it before climbing as a warm-up, as a separate session after climbing, or on non-climbing days.

🟣 Session 1 — Drop Knees & Balance Control (17 min)

Build single-leg stability and increase your capacity to move in internally rotated hip positions.

🟠 Session 2 — High Steps & Rockovers (17 min)

Develop the capacity to lift the leg higher and improve weight transfer over the foot.

🔵 Session 3 — Heel- & Toe Hooks + Hip Opening (19 min)

Build control in heel- and toe-hook positions, while improving hip range of motion.

Climbers who want to:

• Move more efficiently on the wall
• Improve hip range and body positioning
• Reduce reliance on finger strength through better movement
• Feel more stable in awkward positions
• Expand control across a wider range of climbing positions