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 Are you looking for a true total-body workout that combines power, strength, endurance and flexibility? How about Zen-like mental focus? Give rock climbing a try.
By Tony Federico; Photo by Sean Kelly Climbing Lingo Send: Short for “ascend,” it means that you completed a route
Mantle: Using upper body strength to pull your body up and onto a ledge
Top out: Getting to the top of a boulder or cliff, usually the final move
Dyno: An explosive move in which you literally jump to reach another hold
Heel hook: Using your heels to hold your body in place while climbing upside down
Roof: The inverted section of a rock-climbing route that requires you to climb upside down  Delicately balanced on top of a razor-thin ledge, you take a deep breath before reaching behind your back to dip your hands into the powdered chalk attached to your gear. Fighting the urge to look down, you still your mind and turn your focus to the summit. Invisible to the untrained eye, you find solace in minute dimples and cracks in the sheer rock face. With sinewy strength and practiced grace, you move one step closer to the top. Whether you are ascending Yosemite’s famous Half Dome or hanging out with friends (literally) at the Gainesville Rock Gym, the sport of rock climbing is more accessible than you might think. Here are some exercises to help you get in the groove. Perform 3-5 sets of 10-15 repetitions for each exercise (or until you reach fatigue).  Open Grip Pull-up
Builds strength and endurance in the muscles of the back, biceps and forearms.
Perform as you would a regular pull-up, but keep your thumb on the same side of your hand as your other fingers. Dip
Builds “mantling” and “top out” strength in the chest, shoulders and triceps.
Perform the exercise using a dip bar or gymnast rings. When lowering, only allow the elbows to bend to 90 degrees to protect your shoulders. Lock Outs and Dead Hangs
Builds static strength and endurance in the back, biceps and forearms.
Perform a pull-up or jump to get your chin over the bar and hold for as long as possible. When fatigue sets in, lower yourself under control until your arms are fully extended. Continue holding on until your hands give out. Push-up With Hip Twist
Develops mobility in the hips and lower back while strengthening the chest, shoulders and triceps.
Starting from a push-up position, kick your leg across and under your body and then do a push up. Alternate legs for each repetition. Hanging Leg Raise
Strengthens the hip flexors and abdominal muscles from a dead-hang position.
From a dead-hang, raise both of your feet up as high as you can while pointing your toes. Lower with control. Frog Hop
Develops “dyno” power and flexibility in the hips and legs.
With your feet and knees pointing out, squat down and touch the ground. Jump into the air and reach up at the same time. When you land, immediately drop back down and repeat. Bench Bridge
Strengthens the glutes, hamstrings and calves for performing “heel hooks” while climbing “on the roof.”
Lie on your back with your feet on a weightlifting bench. Lift your body up by lifting your hips. Hold momentarily before lowering back down.
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