Climbing is as much about your feet and body positioning as it is about your arms. Many beginners make the mistake of over-relying on upper body strength, but proper footwork and technique can make your climbs smoother, safer, and more enjoyable. Even if you are not able to execute these right away, keep these in mind and try to play a little on the wall to get the feeling.
In this post we cover:
- Foot placement
- Smearing
- Edging
- Body positioning
1. Foot Placement: The Foundation of Climbing
Correct foot placement is essential for climbing efficiently and safely. Place your toes on the edge or center of the foothold—not your heel—so you can control your balance. Angle your foot slightly to let the big toe and the ball of your foot grip the hold, giving you stability. Shift your weight onto your feet rather than your arms, which conserves energy and makes climbing smoother.
Correct Foot Placement:
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Place your toes on the edge or center of the foothold, not your heel.
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Keep your foot angled slightly, so the big toe and ball of your foot grip the hold.
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Your weight should shift onto your feet, not your arms.
1.1 Smearing: When Holds Are Small
Sometimes footholds are too small to grab, so you’ll rely on smearing—using the friction of your climbing shoe against the wall. Keep your foot flat and press down with the ball of your foot to maximize grip. Engage your core to maintain balance and control as you move upward
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Keep your foot flat against the wall, pressing with the ball of your foot.
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Maintain core tension to stay balanced.
1.2 Edging: Precision on Small Holds
Edging is all about precision: place the inside or outside edge of your climbing shoe on a small foothold to gain stability and control. It lets you stand securely on tiny holds without slipping.
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Inside edge: Big toe side of the shoe on the hold.
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Outside edge: Little toe side of the shoe on the hold.
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Keep knees bent and hips close to the wall for balance.
2. Body Positioning and Weight Distribution
Proper body positioning and weight distribution are key to climbing efficiently and conserving energy. Keep your hips close to the wall to reduce strain on your arms, and shift your weight smoothly from one foot to the other as you move. Always look ahead for your next foot placement, not just your handholds, so your movements stay controlled and balanced.
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Keep your hips close to the wall to reduce arm fatigue.
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Shift weight smoothly from one foot to the other.
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Look ahead for your next foot placement, not just handholds.
Extra tips
Efficient climbing relies on technique as much as strength. Practice quiet climbing by minimizing foot sliding, which helps maintain control. Rely on your legs rather than your arms—they’re stronger and conserve energy. Step your feet higher to reach holds efficiently instead of overextending your arms. Watch experienced climbers’ footwork closely and try to mimic their smooth, controlled movements.
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Practice quiet climbing: aim for minimal noise from feet sliding.
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Use your legs: your legs are stronger than your arms.
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Step high, reach efficiently: don’t overreach with your arms; step your foot higher instead.
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Observe advanced climbers’ footwork and mimic their movements.
Summary
Mastering your feet is one of the fastest ways to improve your climbing. Focus on proper foot placement, learn smearing and edging, and maintain good body positioning. Your arms will thank you! Later, we will cover heel and toe hooks, flagging, knee bars, and all the rest! But for now, you are good to go!
Why Climbing for Beginners?
Starting out in climbing can feel overwhelming — new terms, unfamiliar gear, and a wall that looks impossible to scale. Climbing for Beginners exists to make that first step easier. Here, you’ll find simple guides, practical tips, and encouragement from someone who was also learning along the way, and still learning! No jargon, no pressure — just a friendly place to help you start climbing with confidence.
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Practical tips to make your first steps on the wall safer and more fun.
What You Get
Explore the Smart Start series – your quick guide to getting started with confidence. Each episode breaks down the essentials into clear, practical steps, so you can focus less on confusion and more on enjoying the journey.
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