Heel Hook Climbing. Perfect for beginners and experienced climbers alike!• Get

Perfect for beginners and experienced climbers alike!• Get the inside knowledge: IFMGA Mountain Guide Caroline George offers some beta on route-finding, gear, and tackling the cruxes of Chamonix's classic AD alpine route, Cosmiques Arete. Additional Toe Rubber increases durability and toe-hooking capabilities, and an updated heel helps facilitate heel hooking. Thank you all. Short climbers that struggle to make long reaches, for example, can use their heel like a third hand to raise their center of gravity on the wall. Pro climbing coach Neil Gresham's nine tips will get you there. Because it’s so hamstring intensive, it’s usually the mechanism of injury for hamstring strains in climbing. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. com about Heel hooking is, after standing on small footholds, the most basic technical climbing skill. This video will break it down for you and we know you'll come away with a better understanding! Jan 14, 2025 · Discover the magic of heel hooks in bouldering! Learn how to improve your climbing footwork, master heel hooking techniques, and more. ) Blue Ice Harfang Tour $190 at Blue Ice Weight: 360g Sizes: 35-47 Jul 22, 2022 · In between flute playing and Sasquatch tours, Heel Hook Harry can be spotted climb rocking on some boulders close to the gym. Five how-to tips. But I often see heel hook Nov 29, 2023 · The Heel Hook With the increasing popularity of bouldering, ropeless climbing in minor height, the complexity of the climbing moves performed has increased. MOST climbers simply don't understand the mechanics and how to heel hook properly. Oct 23, 2025 · A heel hook is one of the most important techniques a climber can know. The applications for steep climbing are obvious – when you're hanging in a roof, or grappling with slopers on a steep wall, a deft heel-hook can turn an incredibly strenuous position into a virtual rest. I regularly use all of them when climbing and hope you give them a try on Background: There is limited quantitative information regarding the forces, moments, and joint angles involved in specific climbing movements that have been frequently associated with knee injuries, such as the drop-knee, high-step, and heel-hook. . In addition, the number of these injuries is expected to rise with the increase in popularity of climbing and bouldering. For more information, visit Andy's website here. #ClimbingGoals #HeelHooks”. PUT IT DOWN - Angrybaby. Heel hooks are useful for maintaining balance and stability on overhanging routes and can help conserve energy by reducing the strain on the arms. Perfect for all levels! #bouldering #technique #learntoclimb”. This allows them to pull their body in closer to the wall or to lift themselves higher. Learn how to safely execute this climbing move to improve control, strength, and prevent injuries. Sep 16, 2012 · Heel Hooking is a great technique to develop in intermediate climbing. I learned to heel and toe hook doing hoop, then just applied it to climbing. You literally use your leg as another arm, by using the biceps of your leg. Keeping your heel on requires understanding that, when switching from a normal foothold approach to a heel hook, you will, in general, be unable to fully get your hips over your heel. Want to know everything you need to know about how to climb the Breithorn - one of the classic "4,000ers". This heel hook video is an instructional video from my coaching video vault. Apr 22, 2021 · Andy McVittie talks us through how to train improvements in heel hooking and reduce injury risk from them. If you climb a lot, adding a heel hook to your repertoire of techniques will make you a much better climber and it will also allow you to climb to areas you could never get to before. chron. It’s a movement we’ve gotten comfortable with. The better your legs are trained, and the better you master this technique, the more leverage you will have when climbing. Therefore, it is important to further analyze this pathology. Cadence: SLOW Count: Check Points: Precaution: Refer to paragraph 9-43 for spotting. Follow this video and focus on heel hooks for 2 cli Feb 8, 2023 · A few exercises and tips on how to strengthen your heel hooks while rock climbing! This is something that I've struggled with, but these exercises helped me Jun 15, 2020 · A professional climber dishes her secret sauce to mastering this dicey move. This allows you to pull with your heel. toe hooks. If you like what you see head over to the EpicTV How to improve heel hooking strength? I've always used heel hooks a lot and I've never really had problems with them hurting, but in the last half a year, mostly on harder problems V5 and up, with more aggressive heel hooks I've noticed that often either my leg cramps up or the back of my knee hurts for a few days. May 6, 2025 · Toe and heel hooks rely on specific muscle groups that many climbers overlook in their training. Watch our Climbing Movement Essentials Series: https://bit. Aug 22, 2025 · The Unparallel Qubit climbing shoe has a dirty little secret, and we're about to blow this thing wide open!. Minimalist Flexibility gives climbers exactly what you need: - 9 climbing-specific mini-routines - Simple 4-week progression - Minimal equipment required - Immediate improvement in your range Transform from stiff and awkward to flowing with grace on the wall. One can also use heel hooks anywhere on the wall if the good part of the foothold is facing sideways and you can’t weight it from above but you can pull your foot toward you with your heel. also climbing shoes are made for that stuff, they have super grippy materials on the heels and toes. Heel HookingIn the battle to keep the strain off your arms when climbing roofs, heel-hooking is perhaps the most useful technique of all. Click here A lot of what makes heel hooks and toe hooks work is being able to keep your body stable by engaging those abdominals and really tightening your core to keep that heel or that toe in place. Jun 12, 2024 · Heel hooking is, after standing on small footholds, the most basic technical climbing skill. ly/movementessentials We're the BMC. Alli Rainey, pro climber and professional writer, wrote this article for the livehealthy. In thinking about heel hooks I generally break them out into heel hooks in which I'm trying to maintain a position (like the example of compression climbs) and heel hooks where I'm using the heel to pull or drive a movement (a lot like the example in the video). The best-selling Tarantula climbing shoe is reinvigorated with additional features to help beginner climbers focus on bouldering and more complex climbing movements. We would like to show you a description here but the site won’t allow us. This lets you move the Climbing is an art Sports Science: How to Heel Hook? Improve climbing Techniques HD Backpacking Tents: Freestanding or Non-freestanding? About The Heel Hook The Heelhook is your one-stop destination for in-depth training articles, practical gear reviews, and outdoor adventure blogging. Climbing Drill 1 Exercise 2 - Heel Hook Sep 10, 2020 · Heel Hooks in Climbing is one of my favorite techniques because it increased my skill almost immediately. 415 Likes, TikTok video from The Climbing Hangar (@theclimbinghangaruk): “Heres a brief overview on Heel Hooks #climb #theclimbinghangar #tchexeter #fyp #boulder”. Heel hooks are one of the most powerful and underused climbing techniques — especially for gaining stability and freeing up a hand to move confidently to the Apr 22, 2021 · Andy McVittie talks us through how to train improvements in heel hooking and reduce injury risk from them. Learn how to heel hook when climbing at the bouldering gym with Boulder Lab Boulder Lab 1. Oct 15, 2021 · What is the Heel Hook Technique in Climbing? In rock climbing, the heel hook is a maneuver that elevates your heel above your torso, allowing you to propel your body weight with your leg muscles. You should be heel hooking with the outside of your heel, so if you wear La Sportiva shoes, the logo will rub off over time from you use that to heel hook. In bouldering, a "Heel Hook" is a technique where the climber uses the heel of their shoe to hook onto a hold. May 13, 2022 · Page one of overhanging climbing is to keep your feet on and toe-hooks may serve a similar function to heel-hooks for lightening the load. When climbers tell you that you should be using your legs more, they generally didn’t mean this. Oct 29, 2023 · Heel hooks help you reach farther, use less energy, get over roofs or around corners, or keep your hips closer to the wall. Jul 4, 2022 · You also get access to all past Livestreams including Q+A's with amazing people from the climbing world, past Live Climbing Gym Follow-Along sessions and our Saturday Workout Lives! Mar 21, 2022 · Want to climb harder without pulling harder, then dial in your heel hooking with these simple tips from a pro. We've got Shrewsbury Chief Routesetter, Fin, giving us a few demonstrations of the heel hook today. Climb walls, rock, hills, ice or mountains? Learn everything you need to know about heel hooks and toe hooks in climbing with this complete guide. Though most heel hook injuries tend to be a concentric mechanism of injury. But with some focused strength work, you can boost your performance, reduce injury risk, and climb more confidently and efficiently. 1 day ago · For those looking to shave a few grams at the expense of climbing performance, you can swap out the Irvis’s steel heel section and linking bar for an aluminum heel and Dyneema cord. Tags: Footwork, Intermediate A heel placement is a great tool to combat a barn door. Let’s say you’re going on a trip, and your project has a big, mandatory heel hook. I can throw my heel up, but I can't understand how to use a high heel to help me stay on the wall and move vertical. The actual shape and sensitivity of the heel also contribute to performance. Jul 14, 2014 · Heel hooking can be a hugely advantageous tool to help take weight off your arms and hands while climbing. Whereas climbing in the 1970s and 1980s used to be mostly vertical face climbing, the rock features climbed nowadays are more 3 dimensional. rockentry. Nov 20, 2022 · 3066 Likes, TikTok video from Connective Climbing (@connectiveclimbing): “Do you feel comfortable using heel hooks? #fyp #climbing #bouldering #climbingtiktok”. If you climb a lot, adding a heel hook to your repertoire of techniques will make you a much better climber and it will also allow you to climb to areas you could Aug 1, 2023 · Footwork come in handy often in advanced climbing. Oct 17, 2023 · In this Move of the Moment we're looking at the Heel Hook. Mountain Jun 19, 2025 · The heel hook is an exercise primarily used in climbing and bouldering but can also be part of specific fitness and military training regimens. Everybody has it’s own level when it comes to climbing so… Aug 27, 2025 · Heel hook climbing adalah teknik manuver yang dilakukan dengan memposisikan tumit di atas tubuh bagian atas. [1][2][3] The terms used can vary between different English-speaking countries; many of the phrases described here are particular to the United States and the United Kingdom. Proper placement and pressure are crucial to Effective heel and toe hooking is an important skill for any climber. This post details what heel hooks are, how to do them, common heel hooking mistakes, and more. Trying to make heel hooks your entire climbing personality (like me)? Check out these three techniques for hand-heel matches. HOW TO HEEL HOOK | WRONG -toes pointed up - bottom of your shoe against the wall = slipping & pushes your hips away from the wall | RIGHT -rotate your foot so the side of your foot is against the wall - toes are facing down Coach Justin, manager and head setter at The Refuge Climbing and Fitness, walks us through the do's and don'ts of heel hooking on a gnarly problem by local l Moved Permanently The document has moved here. com/dp/B0834P85QGI go over 3 samples of how to heel hook Master the heel hook technique with guidance from Evolution Physical Therapy. This allows you to get a better grip on the heel and link an imaginary chain in your body. Learn more from Joe Kinder, climbing ambassador for Eastern Mountain Sports. For example, for proper placement and technique, the heel hook will often be placed on the outside portion of the heel. Heels hooks can be used passively to help get a rest before making a climbing move, or used actively by pulling with your heel and leg to help you move through a climbing position. Feb 16, 2023 · What is A Heel Hook? The Heel Hook is a basic climbing technique in which the heel is latched onto a hold-in for stability, support, or in some cases to rock over a higher foothold. Toe Hook Secrets: The Most Misunderstood Climbing Technique I sneaked into a climbing competition disguised as a pro climber Crimp Harder Without Training: Advanced Techniques! Jul 28, 2025 · An op-ed from a climber aspiring to master the heel hook as he lose power with age Jan 3, 2020 · Get my Book The Crux here: https://thecrux. New to heel hooks or want to improve them? A helpful cue is to think about them being an “active” movement for climbing. Jul 22, 2023 · Injuries can commonly result from the infamous heel hook: a technique that has the climber position their heel on the hold with the knee either fully straight or slightly bent. 51 Likes, TikTok video from Lillian (@lillianmason3): “Set your climbing goals for the new year! Discover tips on improving your heel hook technique in the climbing gym. Nov 3, 2020 · And so began at least the documented use of the heel hook, specifically using the back of the heel to put pressure on a hold using your hamstrings. Jun 1, 2016 · One injury mechanism described in case reports is the so-called heel hook position, which is used more frequently today compared with the beginngs of rock climbing. The rock climbing heel hook, a specialized technique in climbing, allows climbers to apply opposing force against a hold with their heel, improving body positioning and efficiency on overhanging routes. (Read more about the pros and cons of that setup here. Apr 27, 2022 · Heel hooking is a critical skill that you must master to realize your ultimate potential on the rock. Jul 11, 2022 · You also get access to all past Livestreams including Q+A's with amazing people from the climbing world, past Live Climbing Gym Follow-Along sessions and our Saturday Workout Lives! Here's a video from Rock and Ice Magazine that takes you through a series of exercises that will help teach you to actively engage when in a heel hook. It’s not just as si Heel hooking is a powerful climbing skill that enables climbers to hook their heel onto a hold, allowing them to pull in, rock over, or stabilize themselves on the wall. While you are certainly familiar with using your heel as part of walking, heel hooking will not usually use the bottom of the heel (the flat part making contact with the floor as you stand up). also if you're like me and love super aggressive Shoes. Heel hooks are great for sending routes and are sometimes used strategically on lead climbs when you want to rest before pressing up higher. For most people, the gold standard for fit is "snug but not painful. Starting Position: Extended hang using the alternating grip, left or right. Enjoy!00:00 Demo on an overhanging wall00:19 External rotation00:31 Pulling the Here’s the thing with heel hooks. Heel hooks are one of the most powerful and underused climbing techniques — especially for gaining stability and freeing up a hand to move confidently to the Heel hooks are an advanced climbing move. Hello everybody! So, basically I was wondering about your opinion on “useless” heel hooks. At least not with gusto, because this paper is a case series of 17 injuries from using this technique. It is important to use the outer side of the heel when heel hooking. They’re a bit more complicated than you think. What are you wearing? How does your body feel? Are you tight, stiff, jittery? Excited—perhaps you’ve had too much coffee? (In my own mind, I’m at Shelf Road, Colorado, and I’m so jazzed! Nov 16, 2022 · A good heel hook is a powerful climbing technique that helps you overcome difficult passages on the climbing wall or rock. Dec 1, 2023 · Where to use heel hooks One of the major challenges in mastering the heel hook is understanding where and when it can be used. " You want to eliminate "dead space" (empty air pockets in the heel or toe box) becaus May 9, 2020 · You can use the heel hook to traverse sideways along the lip of a boulder or to help you get up and over the top of a steep boulder. Are you trying to perch, pull left/right, etc? How can a heel A lot of what makes heel hooks and toe hooks work is being able to keep your body stable by engaging those abdominals and really tightening your core to keep that heel or that toe in place. -Engaging the whole ‘chain’ is important for creating the desired movement on the wall (anterior + posterior chain = full set of leg / back / arm muscles, etc) -Think about the *why* you opt for a heel. A heel hook requires the climber to engage the posterior chain musculature of the leg, notably the hamstrings, in driving the trunk upwards. Jan 21, 2019 · Heel hooking is a very effective and efficient climbing technique, but it is also extremely hamstring intensive. Oct 12, 2018 · Heel hooking - Range of applications Fundamentally a heel-hook can be used to lighten the load on your arms. Aug 27, 2021 · A heel hook is a powerful tool to have in your climbing arsenal. This is a popular move that you’ll frequently see climbers use to maintain tension on the wall. You might also think about pointing your toes down as it helps engage the muscles a little better. Oct 7, 2019 · Climbing with Heel Hooks and Toe Hooks October 7th, 2019 by Erica DeFrancesco Alex visits Central Rock Gym Buffalo to meet with Sam and Matt again! They go over the importance of heel and toe hooks in climbing! Head over to our YouTube channel to check out every episode! Jun 2, 2023 · Krampf und Knieprobleme vom Hooken vermeiden Um die Muskulatur aufs (Heel-)Hooken vorzubereiten, helfen regelmäßiges Dehnen der hinteren Oberschenkelmukulatur sowie die unten gezeigten Übungen zur Stärkung. The main use for toe-hooking is to stop your feet from swinging off on overhangs. Ebenso ist sinnvoll, sanfte Hooks ins Warm-Up zu integrieren. Feb 8, 2023 · A few exercises and tips on how to strengthen your heel hooks while rock climbing! This is something that I've struggled with, but these exercises helped me Sep 4, 2018 · I share rock climbing tips on how to do a proper heel hook and what is the difference from a bad heel hook to a good heel hook. In general, large holds such as slopers, volumes, ledges, rails, and jugs can be good locations for heel hooks. A fantastic way of using your foot, the heel hook can take a huge amount of weight off your arms on steeper terrain, and can even replace your arm when climbing on compression moves. There will be some situations where both toe-hooks or heel-hooks are viable and others when only one or the other will work. Climbing Shoe Features for Advanced Techniques For secure heel hooks, climbing shoes with well-designed heel cups that have sticky rubber covering a significant portion are very beneficial. Built by climbers for climbers, our team of adventurers brings their passion for the outdoors to every article they write. You can balance your body weight between the heel that’s on the hold and, ideally, your opposite hand. MY CLIMBING GEAR - Mar 24, 2020 · Part of our "Toes to Knows" Climbing Academy series--covering climbing from footwork to mental preparation. Jan 7, 2019 · Most climbers will default to a heel-hook in these situations; however, a toe-hook may facilitate a more comfortable position, subject to the angle of your body and the shape and size of the hold. 86K subscribers Subscribed Jan 3, 2025 · Want to dominate the mats? Learn the exact heel hook technique that combines leverage, control, and biomechanics to make your opponent tap with ease! 🥋🔥In Part one of our series on footwork: Louis runs you through the absolute basics as well as some of his best tips for rapidly improving your footwork! For worl Dec 10, 2023 · Heel hooking is one of my favorite footwork techniques. Step back and picture the scenario: Imagine that you’re headed toward the climb. Understanding the mechanical demands of these techni 147 Likes, TikTok video from Lark | Climbing Coach + CPT (@heyclimbers): “Discover three essential heel hook techniques for bouldering and enhance your climbing skills. amazon. What do you think attracts people to the climbing gym? Jun 19, 2025 · CLIMBING DRILL 2, EXERCISE 2: HEEL HOOK Purpose: This exercise develops the ability to raise the legs from a hanging position and hook the feet securely on the bar (Figure 9-30 ). Heel hooks can be utilised in a number of ways, and the Jul 23, 2024 · GB Climbing Coach Rachel Carr shows you how to heel hook. Unlike most other steps in climbing, a heel hook uses the back of the foot. Heel hooks are much more common, and when using a heel hook to move, we are actively pulling with the hamstring. com/Get The Crux on Amazon: https://www. Sep 27, 2025 · The definitive biomechanical breakdown of heel vs. Learn the physics, master the application, and prevent common, painful knee injuries. Is there exercises to help improve heel hook strength and stability? Any stretches to help? Any technical tricks that I may be overlooking? All help is appreciated. Think of the heel as your third hand. Apr 19, 2016 · When utilized properly, a heel hook is one of the best climbing techniques available for taking weight off your arms, keeping your hips into the wall, and engaging your core. It looks like while going to clip the toe pushed against the wall thus pushing the heel off the hold. Struggling with high steps and heel hooks? It's not your height—it's your mobility. The heel hook exercise is part of the climbing drills performed in military training and is designed to improve a soldier’s ability to pull themselves up and hook their legs onto a ledge, rope, or rail. Many newer climbers miss heel hooking opportunities, as they can be challenging to spot at first. Your whole leg should rotate out, so your foot ends up being perpendicular to the wall. It is important to use the outer side of the heel when heel hook Mar 9, 2024 · In climbing, our heel hook placements are often not in this exact downward angle. Having the right heels on your shoes makes a difference. Glossary of climbing terms relates to rock climbing (including aid climbing, lead climbing, bouldering, and competition climbing), mountaineering, and to ice climbing. Temukan cara dan tips melakukannya di sini! I mean the heel hook looked solid, just gotta rotate the toe away from the wall. Jun 9, 2025 · This versatility of heel hooks and the fact that we think toe hooks and heel hooks are so similar is where many people get tripped up. Size Chart Jul 11, 2023 · Beta, Crux, Crimp, Send, Free Solo—key rock climbing terms and lingo explained for new climbers, with reference photos for each 5 days ago · Picking out the right climbing shoe is a balancing act between the type of climbing you do and the unique shape of your feet. La Sportiva climbing shoes often feature aggressively designed heels, optimizing grip for difficult heel hook maneuvers. When observing them in action, it looks like an easy fix-all technique that Sep 18, 2023 · Heel-hook and toe-hook techniques make climbing more creative and accessible.

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