Bouldering Cheat Sheet

The most important takeaways for beginners – condensed into one compact sheet for quick wins and a lower risk of injury.

Equipment

Item	Importance	Tip
Shoes	High	Must fit snugly for maximum feel – but they shouldn't hurt.
Chalk	Medium	Keeps your hands dry; as liquid chalk or in a chalk bag.
Brush	Low	Clean chalk residue off the holds – for you and everyone else.

Warm-up

Cardio: 8–10 jumping jacks to get your circulation going.
Mobility: Circle your joints (ankles, knees, hips, shoulders).
Specific: Warm up fingers and wrists with “gripping motions”.
Activation: Mountain climbers to fire up your muscles.

The 3 Golden Rules of Technique

Factor 1: Precise Footwork

Concept: Slapping your whole sole “flat” onto the foothold costs you mobility. Tip: Use only the tip of your toe. That gives you maximum mobility and lets you push upwards.

Factor 2: The “Straight Arm”

Concept: Many beginners climb with permanently bent arms — that burns an enormous amount of strength. Tip: Hang on straight arms as often as you can. The power comes from your legs, not your biceps.

Factor 3: Hips to the Wall

Concept: Avoid “chair-sitting” (butt far away from the wall). Tip: Bring your hips close to the wall. That shifts your weight onto your feet and takes the load off your fingers.

Hold-Type Check

Hold	Level	Key trait
Jugs	Easy	Big, open holds – ideal for resting and for your first boulders.
Slopers	Hard	Round, sloping holds – friction and body tension make the difference.
Crimps	Hard	Narrow edges – only load them with warmed-up fingers.
Pockets	Varies	One- to three-finger holes – use them sparingly and protect your tendons.

Safety & Mindset

Climb Down, Don't Jump: On the way down, use holds of any colour (rainbow downclimbing) to protect your joints.
Spotting: Before you start, check that the fall zone is clear of people and objects.
Breaks: Bouldering is a social sport. Take enough breaks and watch others work out the solution (the “beta”).

Pro tip: Standing in front of a hard boulder? Study it closely first (preview). Plan your moves on the ground before you touch the wall.