The TrainingBeta Podcast: A Climbing Training Podcast TBP 305: What Alex Wishes She'd Known As A Beginner Climber
Jan 21, 2026
Alex Steiger, climbing coach and former gym program director, shares foundational advice for beginners. She covers essential courses and short coaching blocks. Learn which common mistakes to avoid, why footwork and shoes matter, how to plan practice sessions, and ways to manage injury risk and climb with better partners.
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Move The Foot Before The Corresponding Hand
- Move the lower body first: find the correct foot before moving the corresponding hand.
- Alex teaches 'right foot then right hand' timing to unweight the hand and solve complex beta like toe hooks or knee bars.
Practice Gas Station Rests And Micro Rests
- Learn gas-station rests and micro-rests to manage pump: shake each hand twice and drop arms to your side between moves.
- Alex says recovery happens with arms by your side, not paused above your head.
Make Warmups Targeted Technique Drills
- Use your warm-up for targeted technique drills like quiet feet or high/low feet.
- Alex recommends doing one drill for at least six sessions before changing it to build durable movement habits.