A rock climber can typically perform more pull-ups than the ordinary gym goer. I’d estimate that they do 15–20 pull-ups on average, assuming they train grip and static hanging like most climbers.
Most advanced climbers can do between 10-20 pull-ups per series.
Benefits of Pull-Ups for Climbers
Pull-ups improve grip strength and forearm endurance. Rock climbers focus on their arms and core which are the exact muscles necessary to do an insane number of pull-ups.
Shorter climbers will find these wide-grip exercises beneficial because it trains for reachy moves and big lockoffs. On your normal training and/or climbing days, perform five sets of five weighted pull-ups, ideally during the middle part of your workout when the muscles are well-warmed but still relatively fresh.
Assessing the Importance of Pull-Ups
Skill levels of climbers surveyed varied from complete beginners to professionals. The respondents were all asked the maximum number of pull-ups they could do and the grade of their hardest outdoor redpoint, for both traditional and sport routes.
Climbing-Specific Workout Exercises
What workouts should climbers do?
- Door Frame Pull-ups
- Plank
- Tricep Dips
- Single-leg Toe Touches
- 30-second One-Legged Balance Stand
In conclusion, while there is no direct correlation with the ability to do an excessive number of pull-ups and advanced climbing performance, they are still beneficial for developing the required muscle strength for climbing.