Why Bulletproof Elbows Matter in Bouldering
Elbow pain—especially tendonitis—is one of the most common injuries in climbing. Left untreated, it can stall progress and even force time off the wall. That’s why building bulletproof elbows for bouldering is essential. Strong, balanced elbows let you push harder, recover quicker, and stay consistent in your training.
Why Elbows Hurt
Repetitive pulling without balancing pushing leads to tendon overload.
Injury Prevention Strategies
- Warm up forearms and triceps
- Include push exercises to balance pulling
- Don’t spike climbing intensity too quickly
Recovery & Rehab
Eccentric loading and progressive resistance are gold standards. Seek early treatment, not late.
Physical Training
- Volume – 2–3 weekly sessions.
- Exercise Choice – Reverse wrist curls, eccentric pull-ups, push-ups.
- Repetitions – 10–15 reps.
- Sets – 3–4.
- Rest – 1–2 minutes.
- Key Focus – Balance the elbow’s pulling vs pushing demands.
- Timing – Standalone session or after climbing.
3 Actionable Takeaways
- Train pushing weekly.
- Prioritise eccentric exercises.
- Reduce climbing volume at first sign of elbow pain.
Keep Building Strong, Pain-Free Movement
At Bould Move, we believe strong movement is the foundation for longevity in bouldering. The Bulletproof Elbows Bouldering approach is just one part of a bigger picture that includes mobility, strength, and recovery.
