My hike to Kilimanjaro started a year before I even set foot on Tanzanian soil.

I was on a domestic flight in neighboring Kenya and the pilot announced that if we looked out the window to our right, we could see the summit of Mount Kilimanjaro – the tallest peak in Africa. I decided there and then that I would climb this iconic mountain – and I did.

Kilimanjaro is a popular peak, taken on by many who covet the title of climbing the tallest mountain in Africa. We humans love superlatives – the biggest, the tallest, the oldest. But do not be fooled into thinking that just because many have gone before you, it will be a walk in the park. Oh no – this is the most challenging thing I haveeverdone. But I couldn’t recommend it more.

The best feeling

I am a firm believer thatanyonecan accomplish this truly life-changing feat – I am still nudging my mum to get up there.

Here are my top tips to help you get up there too.

Go slow Before I went on this trip, I read every blog going on altitude sickness – what were the symptoms, what could I do to prevent it – so to save you from all that reading, here ya go: top tip – go slow. I would wait until everyone had gone on ahead and join the line right at the back, so Iknewthat I couldn’t goanyslower.

The reason to go slow is that your body is working harder at altitude. The air is thinner and there is less oxygen to breathe. The porters will tell you “pole, pole” which means “slowly, slowly”. Think of The Hare and the Tortoise. Be the tortoise. Walk slower than you normally would, and your body will thank you.

Porters on the Kilimanjaro trek

Hikes like these are not a race. This is actually one of my favorite things about hiking – it’s not a competitive sport. It’s the opposite in fact, everyone wants everyone to succeed. So don’t be ashamed to be at the back like I was. I didn’t get altitude sickness, and I also made good friends with the porter whose job it was to bring up the rear. His grandfather was one of the first porters to work on the mountain. I wouldn’t know that if I was pacing at the front.

WANT MORE TIPS? TREK KILIMANJARO WITH INTREPID’S LOCAL EXPERTS

Drink plenty Hydration will also ward off possible altitude sickness. Ensure you have a CamelPak or Platypus instead of a bottle so that water is constantly accessible as you walk. When your hands are cold you don’t want to be taking off your gloves to unscrew a bottle top. Plus, you should be drinking three liters a day, and it’s a hassle to have to stop to take a bottle out of your bag every time you take a sip.

And more than just water – take hydration salts. I put one sachet straight into my CamelPak every day just to make sure I was uber-hydrated. Diarrhea is common at altitude, and in general if your body is adjusting to being overseas, so salts like Dioralyte are your best friend.

A hike you need to be prepared for

Get the right gear I met someone recently who climbed Kilimanjaro and hated the experience – I was heartbroken – but not surprised when she explained why. The reason she doesn’t swoon nostalgically over how life-changing and magical summit night was, is because she was completely unprepared. She didn’t have enough or even the right type of clothing for the hike. And to top it off, she accidentally left her walking boots at a petrol station on the way to the starting point, and had to climb in trainers. I can’t imagine how awful it must have been.

Even if you go to the mountain with all the physical training and mental preparation possible, without walking boots or warm clothes, you will hate every second. I wore thermal layers, two pairs of gloves, a hat, scarf, a down jacket and had a heavy-duty sleeping bag, and I still shivered at night.

So get quality thermal gear, enough layers (of appropriate materials like fleece – not cotton which gets heavy with sweat), a down jacket is a must, a four season sleeping bag and hand warmers. Stuff your clothes to the bottom of your sleeping bag each night so they’re warm(ish) in the mornings.

Tough but beautiful hiking conditions

Also remember a sun hat and sun cream. I got sunburnt on day one and trust me, when cold winds blow against burnt skin, it’s not fun. Plus a head torch with enough batteries – for your tent, for toilet trips and for summit night.

MACHAME OR MARANGU? WE ASK AN INTREPID LEADER WHICH KILIMANJARO ROUTE IS BEST

Sing and laugh These are scientifically proven ways to release endorphins and have a good time, which is so important when you’re doing something this intense.

At the beginning of day four, where some of our group were really suffering from the altitude, morale was low. It was bitterly cold when we woke because we were shaded from the sun. Trips to the toilet were, to put it lightly, brisk. But as we started walking we started singing – it was either Lose Yourself by Eminem, or Hakuna Matata from the Lion King, both appropriate for our situation – and morale soared instantly.

Whenever you have enough lung capacity, sing.

Find allies

One thing is for sure – you cannot climb this mountain alone. If there was ever a time that you will need other people, climbing Kilimanjaro is it. You need them to look out for you. And by look out for you I mean literally keep guard as you pee behind a rock when there are no toilets around (which is anytime you’re not in a camp).

New friends

You also need allies to keep you motivated. At the end of Day 4, the night before the summit, I was at a low point. The Machame Route is popular because the route aids acclimatization by climbing high and sleeping low, giving your body a chance to adapt. So though we’d gained 4000 meters since we left the town of Moshi, which is a mean feat in itself, we’d actually climbed more than that in order to come back down to sleep.

As we sat in the mess tent having dinner, I couldn’t help but cry. I wasn’t sad, I was utterly exhausted. I couldn’t stop the tears from falling. And instead of making it awkward, my fellow climbers just laughed at me and got out their cameras – this is the sort of attitude you need to keep going on the mountain!

LISTEN TO THE SWAHILI SONG THAT WILL GET YOUR TIRED LEGS UP MOUNT KILIMANJARO

Prepare physically I don’t say this for every hike, but for Kilimanjaro it is necessary.

Altitude sickness strikes indiscriminately – it doesn’t matter whether you’re an Olympian or reigning pie-eating champion, you could get hit. But regardless, being fit for this hike is important. Make sure you do training hikes up hills back home before heading over to Africa.

Prepare mentally Summit night is the hardest thing you’ll ever do. It’s why it’s also the most amazing thing you’ll ever do. But you have to prepare. It becomes way more about your mindset than your physical strength at that point. I was literally falling asleep as I walked, a porter supporting me in case I fell. Porters will help you as much as they possibly can – and they truly are angels – but at the end of the day it is down to you.

Knowing this, I made myself a summit playlist on my iPod Classic (may she rest in peace) full of motivating tunes. I tucked it beneath about eight layers of clothing to ensure the battery didn’t freeze (a legit concern) and pressed play. Rocketman by Elton John started me off. All good. But when the song ended, it started again. I had left the “repeat” setting turned on and I was going to either listen to Elton on repeat for the nine-hour ascent, or listen to nothing. So I pulled out the earphones and instead listened to myself say “step by step, take it step by step”.

It sounds cliché but when you do this ascent, crawling up loose scree in the dead of night, you uncover strength that you didn’t know you had. Just take it step by step.

And make sure you stop to take in that sunrise – it’s phenomenal.

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Tempted to take on the adventure of a lifetime? Trek Kilimanjaro with Intrepid Travel.

Looking for a beach break post Kilimanjaro? Zanzibar is paradise.

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Image credits from top to bottom: Ian Jones, Jen Welch, Michelle Tennant, Intrepid Travel, Ian Jones, Jen Welch, Jen Welch

Jen Welch I’ve dragged my backpack across six continents, but for now it rests in the bottom of my wardrobe in Melbourne. I have a healthy obsession with bookshops, hammocks and coffee, and when not plotting the next adventure, teach English abroad. Don’t ever make me choose between mountains and beaches.

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Today, let’s talk about the #2 most important thing you can do to train for your mountain: strength training (aka how to get sexy mountain thighs).

But aside from being fun, strength training is going to make a huge difference in how you feel on the mountain. Because even if your aerobic endurance is amazing, you still have to carry a 40+ lb. pack up 6,000 ft.

Your leg muscles will need to contract thousands of times against resistance to get the job done. Meanwhile, your back and shoulders need to support the pack weight. And your core will need to stabilize you, balance you, and transmit the power you generate with your ice ax through your lower body.

So don’t neglect your strength training. It’s a huge part of your preparation

And no, at the volumes I’m recommending, it won’t make you a super-jacked muscle chick (or dude).

OK, let’s dive in.

Strength Training Tips Mountaineers need to prioritize aerobic endurance, which is time-consuming to train for. You’ve got less time for strength, so let’s make your workouts targeted and efficient.

Some basic strength training principles for mountaineers:

• Do two full-body strength sessions a week.

• Take at least one rest day between sessions. Your muscles actually weaken when you lift and get stronger when you rest.

• Whenever possible, use free weights instead of machines. This will help you to improve your core strength and body stability as your train.

• Be fanatical about form. Lifting heavy weights or high reps with sloppy form is a fast and foolproof way to wreck yourself. Keep resistance light until your form is dialed in.

• Use enough resistance so that you feel your muscles fatiguing by the end of the set but can continue with good form. If your form starts to fall apart, stop right away and adjust your reps/weight on the next set.

• Build strength gradually by lifting more weight, adding reps, or taking shorter rests.

• Always log your strength training workouts carefully. This will help you to ramp up consistently, gradually, and safely.

How to Make a Strength Training Plan When choosing strength training exercises, remember that the major muscle groups work in opposition. So for maximum function and performance, it’s important to train both groups together.

When choosing exercises, try to balance the following:

• Upper Body: Push/Pull

• Lower Body: Quad Dominant/Hamstring Dominant

We’ll talk about some specific exercises that fall into each category in just a minute.

Don’t forget core strength You should also include at least 15 minutes of core exercises in each workout. This is especially important for mountaineers who are climbing with a heavy pack.

When you’re carrying a load on snow, your core has to work extra hard to keep you upright and stable. Also, when you’re using your ice ax as a cane or belay, your core muscles will transmit any power you generate through your entire body.

The 10 Best Weight Lifting Exercises for Mountaineers You could put together your strength program an infinite number of ways. But these are the exercises that are probably most helpful when you’re preparing to carry a heavy pack up Mt. Rainier.

1. Pull Ups (Upper Body Pull) An awesome exercise for the entire upper body. It’s fine to use a machine or band to assist yourself if you need it. Or place your foot on a bench and give yourself a little push. Lower slowly for extra resistance and benefits.

2. Push Ups (Upper Body Push) Another exercise that works multiple muscle groups in your arms, shoulders and back. Use your knees if you need an assist. For an extra challenge, wear a weight vest or raise your feet onto a ball or bench.

3. Step Ups (Quad Dominant) This is about as close as you can get to climbing a mountain in the gym. Be careful to raise yourself with your quad rather than jumping off your bottom foot. To increase resistance, put on your pack or hold a weight plate in each hand. Raise the height of the step for an extra challenge.

4. Reverse Step Ups (Quad Dominant) A great complement to the step up that works slightly different muscles. You’ll need to lower the step to make it work. Step down lightly and raise slowly. Use your quads instead of pushing off the ground.

5. Back Squats (Quad Dominant) A workhorse of an exercise that works your lower body and your core at the same time. Start with an empty bar (or no bar) until you perfect your form and can maintain a neutral spine.

6. Deadlifts (Hamstring Dominant) Another free weight exercise that builds leg strength and core stability at the same time. If lifting a barbell, start with an empty bar until you’ve got your form dialed in. You can also perform this exercise on one leg while holding dumbbells. The one-leg deadlift is a great way to correct imbalances or rehabilitate after an injury.

7. Standing Calf Raises (Hamstring Dominant) Perform this exercise slowly, squeezing your calf muscle at the top of the movement. As you lower, drop your heel far enough to give your calf a nice stretch. I sometimes break my own rule and use a machine for this one, because my calves can lift more weight than I can comfortably hold.

8. Decline Bench Russian Twists (Core) Start with a 10-lb. plate and a low decline angle. As you twist from side, focus on using your obliques (the sides of your abs) instead of your arms. When you get the movement right, you’ll definitely feel it!

9. Hanging Leg Raises (Core) Works multiple muscle groups in the core, especially those hard-to-engage lower abs. If you’re a beginner, you can start by tucking your knees up to your chest. For extra resistance, straighten your legs, put on some heavy boots, or raise your feet above your head.

10. Crunches (Core) It’s the workhorse of all core exercises for a reason! If the standard flat-on-your-back crunch feels too easy, switch to cable crunches or decline bench crunches for more resistance.

Periodicity for Strength Training To get the most out of your strength training program, you should periodically change your workout to meet different goals. Here’s how you might progress through the season:

General Conditioning Phase (6–8 weeks) If you are new to weight lifting or just coming off a break, it’s a good idea to ease your body into training. Perform all exercises with medium resistance. You should feel your muscles fatiguing by the last few reps, but still be able to complete them with good form.

Suggested workouts:

• 4 sets/8 reps

• 3 sets/10 reps

Power Phase (4–8 weeks) Lifting heavier weights strengthens your muscles and “recruits” new muscle fibers to help power your movements. For this phase, focus on fewer exercises. As always, watch your form and don’t lift to failure.

Suggested workouts:

• 6 sets/4 reps

• 5 sets/5 reps

Endurance Phase (4–8 weeks) This period prepares your muscles to contract repeatedly for hours without fatiguing. It’s actually a great phase to get outside and hike uphill with a heavy pack.

If you take this approach, carry enough weight so that you really feel the workout in your legs. You can lessen the stress on your joints by carrying your weight in water bottles and emptying them at the summit.

While it’s less fun, you can also train for endurance in the gym by using more reps and less resistance.

Suggested workout:

• 3 sets/12 reps

• 2 sets/16 reps

Need some help writing your training plan? My FREE Training Plan Workbook walks you through a simple, six-step process to help you design a fitness program that gets results. Fill out the form below to get your copy.

So there you have it. Everything you need to lift smart for mountain climbing. Hopefully you’re now feeling confident and walking around that gym like you OWN IT!

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At 19,341 feet/5,895 meters, snow-capped Mount Kilimanjaro in Tanzania is the highest peak in Africa and the world’s tallest free-standing mountain. It’s also the world’s tallest walkable mountain—and what a walk it is. To reach the summit, one must pass through five distinct climate zonesranging from rainforest to alpine desert and eventually glacial Arctic. Although it is possible to climb Mount Kilimanjaro without any specific mountaineering training or equipment, summiting the Roof of Africa is not an easy task.

Find a Tour Operator Experts estimate that only 65% of climbers reach the summit of Kilimanjaro, but your chances increase significantly if you choose the right operator. It is compulsory to climb Kilimanjaro with a guide, and although you can find independent guides for slightly cheaper rates, organized tours offer a better experience and better back-up in case of emergency. Operators vary from first-class to downright negligent, so it’s important to be selective and to prioritize safety over cost. Thomson Treksis a respected operator with a 98%+ success rate.

Top Tip: Avoid low-end companies and make sure to check operator reviews and success rates carefully before deciding.

Time Your Trip It is possible to climb Mount Kilimanjaro all year round, but some months are distinctly more comfortable than others. Tanzanian weather patterns mean that there are two optimum seasons for trekking Kilimanjaro—from January to March, and from June to October. Between January and March, the weather is cooler and the routes are less crowded. From June to October, the mountain is busier (due to the season coinciding with northern hemisphere summer holidays), but the days are warm and pleasant. It’s best to avoid the wetter months of April, May, and November while warm clothing is required at the summit all year round.

Top Tip:Book well in advance for peak season trips with the safest climbing conditions.

Prepare for Success Although mountaineering training isn’t necessary, a reasonable level of fitness goes a long way on Kilimanjaro. If you’re somewhat lacking in this department, you’ll want towork on your staminain the months leading up to your trek. Practice hikes also give you the opportunity to break in your newhiking boots, minimizing the chance of debilitating blisters. Exertion at altitude can affect the body in different ways, so it’s a good idea to get a medical check-up before departure. Even the most basic ailments can make your life miserable at 18,000 feet.

Top Tip: Comprehensive travel insurance is essential. Make sure that your plan includes cover for medical treatment and emergency evacuation by helicopter.

Sylva Maubec/Getty Images Choose Your Route There are seven main routes up Kilimanjaro. Each one varies in terms of difficulty, traffic, and scenic beauty; and choosing the right one for you is a key part of the planning process. Timings depend on which route you choose, with hikes taking anywhere from five to 10 days. The routes with the highest success rate are those that take longer and ascend at a gradual rate, allowing climbers to acclimatize to the change in altitude.

Marangu

Also known as the Coca-Cola route, Marangu is the classic Kilimanjaro route. It is traditionally considered the easiest, with a gradual slope and communal sleeping huts located at strategic locations along the way. It takes a minimum of five days to climb, although success rates for this time frame are low. Despite its reputation, experts do not recommend Marangu because it is the most crowded and least scenic of the Kilimanjaro routes.

Machame

Machame, or the Whiskey route, was opened as a tougher alternative to Marangu and has now replaced Kili’s oldest route as the most popular choice for adventurous climbers. It can also get crowded, especially at bottlenecks in the rainforest section. It is steeper and more scenic than Marangu and enjoys a better success rate. You’ll need at least six days to climb Machame, although seven is preferable. It is the most affordable route offered by Thomson Treks.

Lemosho

As one of the mountain’s newer routes, Lemosho comes highly recommended by trusted operators like Thomson and Ultimate Kilimanjaro. It sees far fewer crowds than Marangu and Machame, and stands out for its unparalleled scenery with panoramic views from all sides of the mountain. This route takes a minimum of six days, although eight to nine days is recommended. Plenty of time for acclimatization and a daytime summit bid explain Lemosho’s high success rate.

Northern Circuit

Those with plenty of time to spare should consider the Northern Circuit. Kili’s newest route takes nine days and virtually circumnavigates the mountain, making it the longest choice both in terms of time and distance traveled. The extra days spent at mid-altitude allow for plenty of acclimatization, which in turn leads to a very good summit success rate. This is also the most remote route, with magnificent scenery including elevated views into neighboring Kenya.

Rongai

Rongai is the only route to approach Kilimanjaro from the north, near the Kenyan border. It sees relatively few climbers, and is a particularly good choice if you decide to travel during the rainy season as the mountain’s northern face sees the least precipitation. Cons include the fact that the scenery is not as varied as some of the other routes, and the fact that the descent takes you down the crowded Marangu route. Rongai takes six to seven days to complete.

Shira

The Shira route approaches the mountain from the west and is nearly identical to the Lemosho route. The only difference is that instead of starting the trek at the Londorossi Gate, climbers are transported by vehicle to the Shira Gate at 11,800 feet/3,600 meters. This allows you to skip the initial section of the climb but also puts you at greater risk of altitude sickness due to the relatively high starting point. This route takes between seven and 10 days.

Umbwe

As the most challenging of the Kili routes, Umbwe is only recommended for experienced climbers who are confident in their ability to acclimatize quickly. It takes a minimum of six days and involves steep, difficult slopes with a rapid ascent profile. You’ll also be making your summit bid under cover of darkness. Because of this, Umbwe has a low success rate. However, it is also one of the least crowded and most visually impressive routes.

Top Tip:Allow time for a longer trek in order to maximize your chances of reaching the summit.

Pack Carefully It’s important to find the balance between packing light and making sure that you have everything you need. Layers are crucial given the diversity of Kilimanjaro’s climate. You’ll need sun protection for the lower reaches, and warm clothes for the summit. A good quality sleeping bag is essential, as is a basic first aid kit (your operator should provide more extensive safety equipment, including oxygen and a defibrillator). It is possible to rent equipment on-site, although quality and fit vary greatly. Remember to pack spare batteries for your camera, and photocopies of your passport/ insurance documents.

Top Tip: Make sure to carry cash for tipping your guide and your porter, who will carry up to 30 lbs/15 kg of your personal gear for you.

Get Acclimatized Altitude sickness is the single biggest reason for failed summit attempts on Kilimanjaro. The best way to acclimatize to the mountain’s extreme altitude is to choose a route that ascends gradually, taking six days or longer. Certain medications (like Diamox and ibuprofen) may help to lessen the effects of altitude sickness, while hydration (preferably with purified water) is also important. Altitude sickness can affect anyone, regardless of your training or fitness, and as such it’s vital that you are able to recognize the symptoms. These include headaches, dizziness, nausea, fatigue, and shortness of breath. Read up on the effects in advance and be prepared to descend if necessary, remembering that the most serious form of altitude sickness can be fatal.

Top Tip: Learn your limits and don’t attempt to push them. When it comes to Kilimanjaro, slow and steady really does win the race.

Budgeting for Your Trip A Kilimanjaro trek can cost anywhere from $2,400-$8,000+ per person. This fee should include camping, food, guides, park fees, and transport to and from the mountain. You need to make sure that your food is decent, that your guides and porters are fairly treatedand well trained and that you get a good night’s sleep. While the shorter routes are cheaper, your chances of reaching the summit are significantly reduced as a result of poor acclimatization. If you opt for a “good deal” make absolutely sure that your guides and porters are well-equipped to handle emergencies.

This article was updated and re-written in part by Jessica Macdonald on September .

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I have recently decided that I want to try out a more “serious” form of mountain climbing. I wanted to go beyond my regular hiking and trekking. So I decided to learn more about technical climbing and mountaineering.

But as I was figuring out the gear and equipment I need, it became a bit overwhelming. When do I need a piece of certain equipment or tool? Why are there so many variations and how do I know which one I need?

So if you are struggling with these same issues, I hope this article can help you out. I have summarized the research I did into a series of comparison tables. This can give you a quick overview of the equipment you need to climb a mountain

What Type Of Mountain Climbing Will You Be Doing?

Climbing a mountain is a very broad term that can mean many different things.

Before we can figure out the equipment we need, it is useful to look at the different types of mountain climbing. Each of them will need different specialized climbing tools.

There are many different categories and types of mountain climbing. For the purpose of this article, I will simplify them into the following broad categories:

• Rock climbing: this means using your hands and feet to climb up a vertical rock surface. May not include an ascent to the summit of a mountain.
• Ice climbing: this means using your hands and feet to climb up a vertical rock surface. May not include an ascent to the summit of a mountain.
• Mountaineering: climbing with the goal of reaching the summit of a mountain. May includes rock climbing or ice climbing or both. Mountaineering may sometimes be non technical and no extra equipment is required.

Read: What Is Non Technical Climbing?

List of Climbing Equipment

1. Hiking Sticks or Poles You need hiking sticks or poles for:

How to choose the type of hiking sticks or poles:

Quantity Depending on your preference, you can use 1 or 2 hiking sticks. Shaft Material Aluminum is durable and less costly.

Carbon composite is lighter, less durable and more costly.

Wooden sticks are cheap but do not come with any of the features mentioned here.

Grip Material Cork and foam are useful for sweaty hands.

Rubber is a better insulator for cold temperatures. But you may get blisters if you have sweaty hands.

Length Some sticks have adjustable lengths. This is useful as you use different lengths when going uphill and downhill.

Highly recommended to get sticks with adjustable lengths.

Locking mechanism Sticks with adjustable lengths have different locking mechanisms. Look for one that you are comfortable with. Shock absorption Some sticks have shock absorption capability. This helps support your hips and legs when going downhill. Tip A sharp tip is useful to get traction on trails and icy surfaces.

A rubber tip is useful on hard surfaces (e.g. rocks). This protects your stick and the environment.

Some hiking sticks come with both a sharp tip and a rubber cover that you can use interchangeably.

Wrist straps Straps help to support your hands when gripping.

Some sticks have straps that may be for right or left hands only.

Things to look out for:

• To adjust your hiking sticks to the correct length, hold the grip and bend your elbow at 90 degrees. The tip should be just touching the ground.

Typical lifespan:

Average cost:

• USD 20 to USD 40 for a mid-range option.

1. Hiking Shoes or Boots You need hiking shoes or boots for:

• Ice climbing
• Mountaineering

How to choose the type of footwear:

Hiking Shoes Hiking Boots Mountaineering Boots Suitable for Hiking Mountaineering (short trips) Ice climbingMountaineering Height Low cut Mid to high cut High cut Ankle support Poor Good Excellent Sole stiffness Flexible Stiffer Stiffest Break in time Short Short Long Insulation Uncommon Uncommon Common Comfort Comfortable Comfortable Less comfortable Boot rating – B0 or B1 B2 or B3 Compatibility with crampons Unlikely to be compatible B0: unlikely to be compatible.

B1: compatible with C1 rated crampons.

B2: compatible with C2 rated crampons.

B3: compatible with C3 rated crampons.

How to choose the material of the footwear:

Leather Synthetics Waterproof membrane Weight Heavier Lighter Lighter Breathability Not very breathable Breathable Not very breathable Break in time Long Shorter Shorter Durability Good Less durable Good Cost More costly Less costly More costly Water resistance Good Depends Excellent Things to look out for:

• If your mountaineering trip also includes rock climbing, you will need to bring along your rock climbing shoes (see number 3)
• If you need crampons, always bring your boots along to test out the compatibility between the 2. Not all boots are compatible with crampons.
• Hiking shoes or boots are more comfortable with thicker socks. Check that your shoes or boots has sufficient space for a thick pair of socks. Bring your socks along when trying the boots out.

Typical lifespan:

• 5 to 10 years.
• Boots actually last longer if you wear them regularly. If you have not worn a pair of shoes or boots for a while, check for tears and cracks. Many old shoes and boots give out in the middle of a climb.

Average cost:

• USD 60 to USD 100 for a mid-range pair of hiking shoes or hiking boots.
• USD 100 to USD 150 for a mid-range pair of mountaineering boots.

Accessories you may also need:

• Gaitors: to prevent small debris from falling into your shoes or boots.
• Heated insoles: for climbing in cold temperatures

1. Crampons Crampons are spikes that you attach to your hiking boots for walking or climbing in icy terrains.

Read:Can You Bring Crampons In A Carry-On?

You need crampons for:

• Ice climbing
• Mountaineering in icy conditions

How to choose the type of crampons:

Strap-on Hybrid Step-in Suitable for Walking on icy, generally flat routes. Ice climbing Mountaineering Ice climbing Mountaineering Crampon rating C1 C2 C3 Stiffness Most flexible Stiffer Very stiff Requirements Can be easily secured with most boots Might require boots with stiff soles.

Requires the boots to have heel welts for it to be properly secured.

Require boots with very stiff soles.

Most require the boots to have toe and heel welts for it to be properly secured.

Other things to look out for:

• Always bring your boots along to test out the compatibility between the 2.

Typical lifespan:

• 5 to 10 years for sporadic use e.g. once a year
• 3 to 5 years for regular use e.g. multiple times a year
• Climbing on tougher terrains and more challenging conditions will reduce the lifespan of the crampons.

Average cost:

• USD 100 to USD 150 for a mid-range option.

Accessories you may also need:

• Storage bags or covers: to cover the sharp ends of your crampons and prevent them from damaging your other gear
• Anti-balling plate: to prevent snow from sticking to the bottom of the crampons.
• Gaitors: to protect your lower legs from getting cut by the crampons.
• Center bar: to adjust the flexibility or extend the length of the crampons
• Spare parts: to make repairs e.g. screws, center bars

1. Rock Climbing Shoes Rock climbing shoes are needed for:

How to choose the type of rock climbing shoes:

Flat Slightly downturned Aggressively downturned Comfort Comfortable Not as comfortable Least comfortable Soles Thick rubber soles.

Good support but reduce your sensitivity to the feel of the rocks.

Thinner soles.

Less support but gives you a better grip and feel of the rocks.

Thinner soles.

Less support but gives you a better grip and feel of the rocks.

Suitable for Long climbs Less challenging routes Long climbs Moderately challenging routes Short climbs Challenging routes Durability of the sole Durable Not as durable Not as durable Cost Less costly More costly More costly How to choose the material of rock climbing shoes:

Unlined Leather Lined Leather Synthetics Stretch over time Stretches the most.

Can increase by 1 shoe size over time.

Stretches a little.

Can increase by ½ a shoe size over time.

Does not stretch Smell over time Not so smelly Not so smelly Smelly Durability Less durable Less durable Durable Breathability Most breathable Breathable Not breathable Comfort Less comfortable More comfortable Less comfortable Other things to look out for:

• Unlike regular shoes, you should choose your rock climbing shoes to fit quite snugly. This gives you a better climb performance.
• Rock climbing shoes are usually worn without any socks. If you need socks for colder climbs, bring your socks along when trying the shoes out.
• You have to try on the shoes before buying. Different brands and designs are all going to fit differently even for the same sizes.
• Rock climbing shoes with laces are suitable for long and short climbs. Those with velcro straps or plain slip-ons are suitable only for short climbs. They are convenient to take off between climbs but may become loose during longer climbs.
• There are some climbing shoes specially designed for women and kids. These shoes have slightly different proportions from the regular rock climbing shoes.

Typical lifespan:

• 1 to 2 years for regular use e.g. one or twice a week

Average cost:

• Flat: USD 50 to USD 80 for a mid-range option.
• Slightly downturned: USD 120 to USD 150 for a mid-range option.
• Aggressively downturned: USD 120 to USD 150 for a mid-range option.

Accessories you may also need:

• Chalk bag and chalk: to prevent slippery and sweaty palms
• Climbing tape: to protect hands and fingers from cuts

1. Climbing Helmet You need helmets for:

• Rock climbing
• Ice climbing
• Mountaineering

How to choose the type of climbing helmet:

Hardshell Helmet Shelled Foam Helmet Suitable for Rock climbing Rock climbing Ice climbing Mountaineering Design Hard outer shell + thin inner foam Thin outer shell + thick inner foam Weight Heavier Light Ventilation Poor Good Durability More durable Less durable Cost Less costly More costly Things to look out for:

• Check if it is easy to adjust the fit of the helmet when you are wearing it.
• Check if the helmets have clips to secure your headlamps

Typical lifespan:

• Can last up to 10 years or more.
• However, you must replace your helmet when it’s damaged e.g. cracks, dents, broken or torn parts, deformed foam.
• It is also a good idea to replace your helmet after a huge impact even if there is no visible damage.

Average cost:

• USD 40 to USD 80 for a mid-range option.

Accessories you may also need:

• Neck shade: to protect your neck from the sun

1. Climbing Harness You need harnesses for:

• Rock climbing
• Ice climbing
• Mountaineering

How to choose the type of climbing harness :

Rock Climbing Harness Ice Climbing Harness Mountaineering Harness Leg loops Adjustable Adjustable Adjustable Number of gear loops (to hang climbing gear) More than 4 More than 4 4 or less. Belay loop Typically quite thick Typically quite thick Typically a thin loop or not provided. Padding Thick padding around the waist Thick padding around the waist No extra padding Size Bulkier Bulkier Less bulky Weight Heavier Heavier Light Suitable for winter conditions No Yes Yes Things to look out for:

• It is good to try on the harness on an actual climb to ensure it’s comfortable and does not bite into any parts of your body. You can try on harnesses at climbing gyms or borrowing a set from someone for a climb.
• There are some harnesses specially designed for women and kids. These have slightly different proportions from the regular harnesses.

Typical lifespan:

• Can last up to 7 years or more.
• However, you should replace your harness when there are damages e.g. rips or frays, damaged buckles, excessive abrasion

Average cost:

• USD 40 to USD 60 for a mid-range option.

Accessories you may also need:

• Extensions to attach other equipment or items

1. Ice Axe and Ice Tool An ice axe is a multi-purpose tool which can be used for hiking, ascending and descending of routes with snowy or icy conditions. It is used mainly to help with balance and as a safety tool.

An ice tool is a specialized form of ice axe that’s used for vertical ice climbing.

You find out more about the difference between an ice axe and ice tool here.

You need ice axes for:

• Ice climbing
• Mountaineering

You need ice tools for ice climbing.

How to choose the type of:

Ice Axe Ice Tool Suitable for Mountaineering (on flatter routes) Ice climbing Mountaineering (on steeper routes) Length Longer. Ranges from 20 to 30 inches (50 to 75 centimeters) Shorter. Ranges from 17 to 21 inches (45 to 55 centimeters) Curvature of the head Less curved, almost straight More curved. Quantity One climber typically uses one ice axe One climber typically uses two ice tools, one on each hand Rating Can be rated Basic (B) or Technical (T) Rated Technical (T) Cost Less costly More costly Other things to look out for:

• The head of the ice axe or ice tools sometimes comes with a hammer on one end.

Typical lifespan:

• 5 to 10 years for sporadic use e.g. once a year
• 3 to 5 years for regular use e.g. multiple times a year
• Improper usage of the ice axe or ice tools will reduce the lifespan of the crampons.

Average cost:

• Ice axe: USD 100 to USD 150 for a mid-range option.
• Ice tool: USD 120 to USD 180 for a mid-range option.

Accessories you may also need:

• Ice tool holster: an attachment to your harness to hold an ice axe or ice tool
• Storage bags or covers: to cover the sharp ends of your ice axe or ice tool and prevent them from damaging your other gear
• Leashes: to prevent your ice axe or tool from dropping.
• Grips: to improve the grip on an ice axe when used as a walking stick

1. Ice Screws and Pitons Image source Ice screws and pitons are large screws and spikes. They are used to screw into hard ice and act as a temporary anchor point for protection

You need ice screws and pitons for:

• Ice climbing
• Mountaineering

How to choose the type of:

Ice screw Ice pitons Design Tubular and threaded Tubular and threaded Sharp and unthreaded Suitable for Most scenarios Thin ice or easily fractured ice How to choose the length:

Short Medium Long Length 10 to 13 centimeters 16 to 17 centimeters 19 to 22 centimeters Suitable Thinner ice with rock underneath Most common length.

Stronger than the shorter screws.

Strongest length.

Useful when the top surface of the ice is weak and hard ice is found deeper in.

Other things to look out for:

• Check that the ice screws are easy to place and remove even with your gloves on.

Typical lifespan:

• Can last up to 10 years or more.
• However, you should replace your ice screws when there are damages e.g. worn out threads, corrosion, bents, cracks
• It is also a good idea to replace your ice screws after a huge impact (e.g. large falls) or dropped from a huge distance. This is even if there is no visible damage.

Quantity needed:

• 8 to 15 pieces per person.
• You can share these with other climbers.

Average cost:

• USD 40 to USD 60 for a mid-range option.

Accessories you may also need:

• Ice screw clips: a special form of a carabiner to secure your ice screws to your harness
• Storage bags or covers: to cover the sharp ends of your ice screws and prevent them from damaging your other gear

1. Snow Anchor Snow anchors are used to set up an anchor point for belay, rappelling or rescue work.

You need snow anchors for:

• Ice climbing
• Mountaineering in icy conditions

How to choose the type of snow anchors:

Picket Fluke Suitable for Firmer snow Deep, soft snow Other things to look out for:

• Depending on the situation and climber’s experience, other equipment such as an ice axe can sometimes also be used as a snow anchor

Typical lifespan:

• Can last up to 10 years or more.
• However, you should replace your snow anchors when there are damages e.g. corrosion, bents, cracks
• It is also a good idea to replace your snow anchors after a huge impact (e.g. large falls) or dropped from a huge distance. This is even if there is no visible damage.

Quantity needed:

Average cost:

• USD 20 to USD 30 for a mid-range option.

Accessories you may also need:

• Storage bags or covers: to cover the sharp ends of your snow anchors and prevent them from damaging your other gear

1. Climbing Ropes Climbing ropes are used to:

• Ensure a climber’s safety when they are climbing up vertical surfaces
• Ensure a climber’s safety when they are traveling on terrains with risks of falling
• Carry out rescue activities
• Transport equipment

Ropes are needed for:

• Rock climbing
• Ice climbing
• Mountaineering

How to choose the type of climbing rope:

Dynamic Single Rope Dynamic Half Rope Dynamic Twin Rope Static Rope Suitable for Rock climbing

Rock climbing Ice climbing Mountaineering Rock climbing Ice climbing Mountaineering For making rescues or transport equipment.

NOT to be used for climbing since the rope doesn’t stretch to absorb any impact.

Number of ropes required Ease of use Easier to use than a two rope system. More challenging to use for belayer and climber. More challenging to use for belayer and climber. – Weight Weight of 1 rope. Heavier since 2 ropes are required. Heavier since 2 ropes are required. Usually lighter than half ropes. Weight of 1 rope. Redundancy No redundancy. Safe even if one rope fails. Safe even if one rope fails. – Suitability for wandering routes Not suitable due to more rope drag. Suitable due to less rope drag. Not suitable due to more rope drag. – Typical diameter 9mm to 11mm 8mm to 9mm 7mm to 8mm 9mm to 13mm Variation Some single ropes may also be used as a half or a twin rope system. Check the ratings. Some half ropes may also be used as a single or a twin rope system. Check the ratings. Some half ropes may also be used as a single or a half rope system. Check the ratings. – Compatibility – Keep to a matching pair. Keep to a matching pair. – How to identify Look out for a circle with the number ‘1’ marked at either end of the rope. Look out for a circle with the symbol ‘½’ marked at either end of the rope. Look out for a circle with the infinity symbol ‘∞’ marked at either end of the rope. No rating is given. How to choose the diameter of the climbing rope:

Thinner Rope (less than 9.5mm) Thicker Rope (9.5mm and above) Suitable for Mountaineering Rock climbing Ice climbing Ease of use Require more experience or skills to belay with. May slide through a belay device very quickly when a climber falls. Easier to use. Weight per foot/ meter Lighter. Heavier. Durability Less durable More durable How to choose the length of the climbing rope:

Dynamic Rope Static Rope Typical length 100 foot to 260 foot(30 meters to 80 meters) Sold by the foot or meter. How to choose the correct length The length should be more than twice of the height of the tallest route you will be climbing (e.g. if you are climbing a 100 feet wall, your rope should be longer than 200 feet). Depends on requirements. Things to look out for:

• Dry treatment: A dry rope is one that is treated to increase water resistance. This is useful for mountaineering and ice climbing when you are exposed to wet weather or winter conditions. Dry ropes are usually more costly.
• Check that the ropes have a colored band to highlight the middle and the end of the ropes.

Typical lifespan:

• Can last up to 10 years or more.
• 7 years with infrequent usage (once or twice a year)
• 4 to 5 years with regular usage (one a month)
• 1 to 3 years with frequent usage (a few times a month)
• However, you should replace your ropes when there are damages e.g. cuts, frays, stiffness, flattened portions
• It is also a good idea to replace your ropes after a huge impact (e.g. large falls with heavy loads). This is even if there is no visible damage.

Quantity needed:

Average cost:

• USD 100 to USD 150 for a mid-range option.

Accessories you may also need:

• Storage bag or wrap: to store the ropes
• Rope protector: to prevent wear and tear

1. Belay Device A belay device is used to control the rope during belaying. It reduces the effort needed by the person doing the belaying.

You need belay devices for:

• Rock climbing
• Ice climbing
• Mountaineering

How to choose the type of belay device:

Figure 8 Belay Device Tubular Belay Device Passive Assisted Braking Belay Device Active Assisted Braking Belay Device Suitable for Mainly for rescue and rappelling. Rock climbing Ice climbing Mountaineering Rock climbing Ice climbing Mountaineering Rock climbing Rope Compatibility Can be used for most rope diameters. Work with two strands of rope.

Can be used for most rope diameters.

Can accommodate single or double ropes.

Work with two strands of rope.

Can be used only for some rope diameters (depends on manufacturer).

Work with a single strand of rope.

Does not work well with wet or icy ropes.

Ease of use Requires more attention and strength from the belayer. Easy to control. Requires less strength from the belayer.

Helps the belayer to catch a fall

Requires less strength from the belayer.

Helps the belayer to catch a fall

Weight Light Light Light Heavier Rappelling Smooth and efficient rappelling. Can be used for rappelling but might be slow. Can be used for rappelling but might be difficult due to the braking mechanism. Cannot be used to rappel. Cost Less costly More costly More costly More costly Typical lifespan:

• Can last forever.
• Check for any damages before using e.g. corrosion, malfunctioning mechanism, bent components

Quantity needed:

Average cost:

• Tubular or assisted braking: USD 20 to USD 30 for a mid-range option.
• Figure 8: USD12 to USD 20 for a mid-range option.

1. Pulley (a.k.a. Ascender, Descender) Pulleys are used to:

• Transport gear and equipment up a vertical surface.
• Carry out crevasse rescue or self-rescue in the event of someone falling into a crevice or crevasse

You need pulleys for:

• Rock climbing
• Ice climbing
• Mountaineering

How to choose the type of pulleys:

Size A larger pulley can carry a larger load. But they are also heavier. Material Typically made of aluminum or stainless steel.

Plastic ones are cheaper but less durable.

Rope size Check that the pulley can accommodate the diameters of the ropes being used. Purpose Some pulleys are used for climbing. Some are only used for transporting loads. Strength All pulleys have a maximum weight that they can handle. Prusik pulley Prusik pulleys are a type of pulley designed to prevent a prusik friction knot from jamming in the mechanism. Swivel pulley The swivel mechanism prevents ropes from twisting. Other things to look out for:

• There are many types of pulleys for different purposes. Speak to experienced climbers to find out which ones are suitable for your climb.

Typical lifespan:

• Can last forever.
• Check for any damages before using e.g. corrosion, malfunctioning mechanism, bent components

Quantity needed:

Average cost: USD 30 to USD 50 for a mid-range option.

1. Carabiner You need carabiners for:

• Rock climbing
• Ice climbing
• Mountaineering

How to choose the type of carabiner shape:

Oval Shape D Shape Asymmetric D Shape Pear Shape Suitable for Rock climbing Ice climbing Mountaineering Rappelling Rock climbing Ice climbing Mountaineering Rock climbing Ice climbing Mountaineering Mainly used for belaying and rappelling Cost Less expensive Expensive Most expensive Expensive Strength Not as strong as the rest Strongest Not as strong as D shape Not as strong as D shape and asymmetric D shape Weight Heaviest Heavy Light Heavy Gate opening Smallest Small Large Large How to choose the type of carabiner gate:

Straight Gate Bent Gate Wiregate Durability Durable Durable Less durable Weight Heavy Heavy Light Use in cold conditions Might freeze shut Might freeze shut Less likely to freeze shut Gate opening Smaller Smaller Large Locking mechanism Comes in both options – with and without a locking mechanism Comes in both options – with and without a locking mechanism Does not have a locking mechanism Other things to look out for:

• Always use carabiners with a locking mechanism for a belay device. Though a locking carabiner is heavier, it is more secure.

Typical lifespan:

• Can last for up to 10 years or more.
• However, you must replace your carabiners when it’s damaged e.g. cracks, corrosion, excessive wear and tear, missing screws, malfunctioning gates or locking mechanism.
• It is also a good idea to replace your carabiners if they have been dropped from a huge distance.

Quantity needed:

• 3 to 4 locking carabiners per person.
• 20 to 30 non-locking carabiners per person.
• You can share these with other climbers.

Average cost:

• USD 5 to USD 10 for a mid-range option.

1. Quickdraw A quickdraw is used to attach climbing ropes to anchor points.

You need quickdraws for:

• Rock climbing
• Ice climbing
• Mountaineering

How to choose the type of carabiner for the quickdraw:

Straight Gate Bent Gate Wiregate Durability Durable Durable Less durable Weight Heavy Heavy Light Use in cold conditions Might freeze shut Might freeze shut Less likely to freeze shut Gate opening Smaller Smaller Large Suitable for Either end Rope end of the quickdraw Either end A quickdraw uses 2 carabiners – one at each end. A quickdraw can have a combination of carabiners with different gate types.

How to choose the sling length of the quickdraw:

Short Medium Long Suitable for Rock climbing Rock climbing (longer or wandering routes) Ice climbing Mountaineering Rope drag More drag Lesser drag Least drag Weight Lighter Light Heavy Typical length 10 – 12 centimeters 17 – 18 centimeters 60 centimeters (this is looped and can be extended as required) Other things to look out for:

• You can make your own quickdraw and customize the required length.

Typical lifespan:

• Can last up to 10 years or more.
• However, you should replace the carabiner when it’s damaged e.g. cracks, corrosion, excessive wear and tear, missing screws, malfunctioning gates or locking mechanism.
• It is also a good idea to replace the carabiner if it has been dropped from a huge distance.
• You should replace the sling when there are damages e.g. cuts, frays, tears.
• It is also a good idea to replace the sling after a huge impact (e.g. large falls with large loads). This is even if there is no visible damage.

Quantity needed:

• 6 to 10 pieces per person.
• You can share these on a climb.

Average cost:

• USD 10 to USD 20 for a mid-range option.

Accessories you may also need:

• Gear slings: to hang extra pieces of gear that you cannot accommodate on your harness. It is also useful if you do not want your harness to be pulled down with heavy gear.

1. Nut (a.k.a. Passive Protection Gear) A nut is a small piece of equipment used to fit into the cracks in the rocks. It acts as a temporary anchor point for quickdraws.

You need nuts for:

How to choose the type of:

Nut Micro Nut Hexentric Tri-Cam Tube Chock Suitable for Tapering narrow- to medium-width cracks Very thin cracks Tapering cracks Widening cracks Parallel sided cracks Parallel-sided crack Horizontal crack A crack that is too large for a nut Parallel-sided crack Larger cracks Not suitable for Cracks with parallel sides – – – – Strength Strong Not strong enough to hold a fall Strong Strong Strong Other things to look out for:

• Passive protection gear is harder to use than active protective gear (see number 15)
• Passive protection gear is less costly than active protective gear (see number 15)

Typical lifespan:

• 5 years.
• However, you should replace your passive protection gear when there are damages e.g. cuts, frays, cracks
• It is also a good idea to replace your passive protection gear after a huge impact (e.g. large falls) or dropped from a huge distance. This is even if there is no visible damage.

Quantity needed:

• 10 to 14 pieces of varying sizes per person.
• You can share these with other climbers.

Average cost:

• USD 7 to USD 10 for a mid-range nut.

Accessories you may also need:

• Nut tool: to extract passive protection gear from the rocks. Useful to minimize wear and tear on the nuts when you force them out of the rocks. Some gear might be stuck and cannot be removed without a tool.

1. Cam (a.k.a. Active Protection Gear)

A cam is a small piece of equipment (but larger than a nut) used to fit into the cracks in the rocks. It acts as a temporary anchor point for quickdraws.

You need cams for:

• Rock climbing
• Mountaineering

How to choose the type of:

Number of cam lobes Typically 3 or 4.

A smaller number of lobes can fit into tighter spaces and are less likely to move about during use. It is also lighter.

A larger number of lobes is more secure as it has more contact points with the rocks.

Stem design Can be a single stem o U-shaped stem.

A single stem can fit into tighter spaces than a U-shaped stem.

Both are operated slightly differently and some may find one easier to use than the other.

Number of axles Can be single or double axle.

A double axle is stronger and can expand wider as compared to a single axle. But it is also heavier.

Other things to look out for:

• Active protection gear is easier to use than passive protective gear (see number 14)
• Active protection gear is more costly than passive protective gear (see number 14)

Typical lifespan:

• 5 years.
• However, you should replace your active protection gear when there are damages e.g. corrosion, cracks, loose joints, malfunctioning parts.
• It is also a good idea to replace your active protection gear after a huge impact (e.g. large falls) or dropped from a huge distance. This is even if there is no visible damage.

Quantity needed:

• 6 to 10 pieces of varying sizes per person.
• You can share these with other climbers.

Average cost:

• $50 to $70 for a mid-range option.

1. Avalanche Transceiver

You need avalanche transceivers for:

• Ice climbing
• Mountaineering in icy terrains

What are they used for:

• To locate climbers trapped by an avalanche.
• They send out and receive electronic signals from other transceivers.

How to choose the type of avalanche transceiver:

Range A wider range is better. But the actual range depends on the orientations of the transceivers in use. Display screen This displays the location of the trapped climbers. Save mode Some transceivers allow you to save the location of various trapped climbers. Audio Some transceivers offer audio guidance. Things to look out for:

• Check that all transceivers transmit and receive electronic signals using the same frequency.
• Always run a test beforehand to ensure every transmitter in your group can send and receive signals from one another. Check for compatibility across brands and models.
• They are sometimes sold in a set with other rescue items such as snow shovel and snow probe. These might be cheaper than if you were to buy the items separately.

Typical lifespan:

• Can last forever.
• You can consider replacing your transceiver if new models have better detection capabilities. Or if they come with additional useful features.

Average cost:

• USD 250 to USD 350 for a mid-range option.

1. Snow Probe Image source A snow probe is a stick used to locate climbers trapped in an avalanche. After locating the trapped climber via the transceiver, you use the snow probe to poke into the snow. This helps to pinpoint the exact location of the climber before digging.

You need snow probes are needed for:

• Ice climbing
• Mountaineering in icy terrains

How to choose the type of snow probe:

Material Typically aluminum or carbon.

Aluminum is usually heavier but can penetrate dense snow. Usually cheaper.

Carbon is lighter but less tough. Usually more costly.

Length It should be a minimum of 6.5 feet (2 meters).

The recommended length is between 8 and 10 feet (2.4 to 3 meters).

A longer probe is less tiring when probing in deep snow. A longer probe gives you more space to grip it which makes it less likely for you to break the probe.

Ease of use Some snow probes can be broken up into sections when not in use (like tent poles).

Check that the mechanism to assemble the snow probe for use is easy and intuitive.

Typical lifespan:

• Can last forever.
• Check for any damages before using e.g. corrosion, bent components

Quantity needed:

• 1 per person.
• You should not share your snow probe with other climbers. The person carrying the probe may be the one trapped.

Average cost:

• USD 40 to USD 60 for a mid-range option.

Accessories you may also need:

• Storage bag or wrap: to store the snow probe

1. Snow Shovel A snow shovel is used to:

• Extract climbers trapped by an avalanche.
• Dig into snow to check the conditions underground and assess the risks.
• Level the grounds for setting up camp.
• Dig a shelter during an emergency.

You need snow shovels for:

• Ice climbing
• Mountaineering in icy terrains

How to choose the type of:

Material Typically aluminum which is light, strong and durable. Blade size A large blade can dig through more snow but requires more strength and tires you out faster.

A smaller blade allows you to dig faster and longer.

Blade edge Can be smooth or serrated. A serrated edge helps to cut out ice. Grip shape Can be a T, D or L shaped grip.

A T-shaped grip is light but might be difficult to use with some gloves.

A D-shaped grip is usually heavier but easy to use.

A T-shaped grip is light and easy to use.

Other things to look out for:

• Some snow shovels have an adjustable shaft length.
• They are sometimes sold in a set with other rescue items such as avalanche transceiver and snow probe. These might be cheaper than if you were to buy the items separately.

Typical lifespan:

• Can last forever.
• Check for any damages before using e.g. excessive corrosion, loose components, damaged grip or blade which makes it difficult to use.

Quantity needed:

• 1 per person.
• You should not share your snow shovel with other climbers. The person carrying the shovel may be the one trapped.

Average cost:

• USD 30 to USD 50 for a mid-range option.

Accessories you may also need:

• Storage bags or covers: to cover the sharp ends of your snow shovel and prevent them from damaging your other gear

Cuplikan Islam Cuplikan Olahraga

When I was at my climbing peak (which I hope to get back to again sometime soon!), I remember one day trying to get something out of a really hard to reach and awkward cupboard. It was something breakable and relatively heavy that needed both hands to lift it out. At another time in life I would have given up and waited until someone taller and stronger than me could help. But at this particular time, my climbing hobby had become part of everyday life. And although it may sound silly, I truly believe that it was a combination of some of the awesome benefits of rock climbing that enabled me to get that stupid heavy thing out of that stupid awkward cupboard with no dramas at all.

How could rock climbing possibly help you get something out of a cupboard, I hear you ask. A fair question, so let me enlighten you!

Firstly, I had the physical strength to lift the object down. My balance was at its best, so tip-toeing on the edge of the kitchen unit was no problem. My good flexibility enabled me to get up to the kitchen unit in the first place. And I had total control over every movement I had to make to fulfil the task. But secondly, and more important than my physicality, was the mental strength I had to make it happen. I was in the house on my own and I could have easily fallen down and hurt myself, but I held such confidence that I was up to the task, that it never even crossed my mind. I knew I could do it safely and I had a focussed determination that I was going to succeed. I felt empowered by my physical and mental capabilities and had a strong feeling of independence.

That was just one tiny, insignificant way in which the benefits of rock climbing have impacted upon my everyday life. And also one that I have noticed. There must be hundreds of much more subtle and less obvious ways in which I have had the upper hand on life because of my time on the wall.

So if you’re looking for a reason to get back into climbing, or if you fancy trying a new hobby, then the benefits alone might just be enough to give you the push you need. And that doesn’t even take into consideration the pure pleasure that one gains (most of the time!) from clinging to a vertical wall, 30 feet off the ground with the one simple goal of getting to the top!

20 benefits of rock climbing Physical benefits I’m sure I’m not the only one that would rather go running in the freezing rain than have to plod along on a treadmill in a windowless room filled with hundreds of other people. Fitness gyms just don’t do it for me. I’m more about using my body in physical ways that are fun and varied. Doing exercise without ‘exercise’ being the primary reason for doing it. So for me, the physical benefits of climbing are like a dream. There is so much going on that I get zero chance to remember I am working out. Perfect! The physical benefits of rock climbing include:

1A full body workout When do you ever go to the gym and come away with sore glutes as well as sore forearms? A heavy deadlift session maybe, but talk me through what’s fun about that?! Start climbing a few times a week and your whole body will be worked every single time. Your core will become super strong without straining your back and neck with crunches and sit ups. Your arms, shoulders and back will get seriously toned over time without lifting a single dumbbell, and your legs will be stronger in much greater ranges of movement than the limitations of squatting with weights.

2Improved flexibility If you’re not flexible when you start out climbing, then you soon will be after a few months of reaching for seemingly unreachable holds. And if that doesn’t do it, then you’ll find yourself working on your flexibility outside of your climbing hours. Yoga is an excellent complement to climbing and will really help with improving your flexibility as your climbing progresses.

3Improved stamina and endurance It’s incredible how, when your life depends upon it (at least that‘s how I feel sometimes when I’m climbing), you have the ability to muster some super-human strength from somewhere to make that extra push, or leap for that out of reach hold. When you’re in a tricky spot on the rock, you’ll always hold on longer and tighter than you think you can. And the more you climb, the better your super-human abilities become. You can hold on for longer, climb higher and just be better!

4It burns calories And lots of them! Oh yes, you heard me right. Burning calories can actually be really fun after all. Of course it depends on your height, weight, age and gender, but average men can burn up to 899kcal per hour of average intensity rock climbing. And average women up to 774kcal per hour. Now that doesn’t count all the time you spend tying knots, belaying your partner, chalking up your hands and chatting about how you would have nailed it if you hadn’t paused for so long at the crux. That’s actual time climbing on the rock. Just so you know.

5Improved balance As your core slowly turns into a chiselled rack of awesomeness, your ability to keep balanced on the rock will start to become more impressive too. The degree of control climbers have over each muscle in the body will enable you to stay centred and stable in even the most volatile of positions you may find yourself in.

6Improved cardio fitness Yep that’t right. It’s not just your muscles that get a free gym workout. When every muscle in your body is working at its absolute limit to stay pinned to the rock and then progress in an upward direction against gravity, something in your body will be working overtime to help ease things. Good old oxygen saves the day and gets pumped as quickly as possible to where it’s needed – your muscles. And of course all that extra exertion can leave your lungs working overtime to take on more oxygen. Right there you have a cardio workout without even realising!

7It has low impact on your body Sure, climbers get injured from time to time – just like in any sport. But what’s different about climbing is the lack of heavy pounding your body goes through. There’s very little repetition in the body’s movements like in running or weightlifting, and all the movements that do happen are relatively low impact. There may be the occasional shoulder-wrenching single-arm dyno, and taking unexpected falls can be a little aggressive on the bones too. But those movements don’t happen often so the impact on the body is negligible.

Mental benefits of rock climbing I’ve played lots of team sports over the years and find that having other people to let down, or succeed for, is a huge motivator in making sure I’m giving my best in training and competition. Being part of a team and competing against other teams has loads of mental benefits that translate over into everyday life. But where climbing differs is the focus it puts on you and only you. When you’re up on the wall, your only competition is you. Your only reason for being up there is because of you. Your only motivator to succeed is you. And to get to the stage where you are able to muster that level of dedication, drive, focus and motivation to simply get to the top of a climb, ends up being a bi-product of climbing for many, and not necessarily a conscious decision or purposeful change. It just kind of happens. These points highlight just how good climbing is for your mental health:

8It focuses the mind There’s nothing like the idea of falling off a 30 foot cliff to focus the mind (no matter how safely you will fall). As human beings we are innately nervous of falling off high things. Thank goodness for our instincts! For many, a huge part of the draw to climbing is to conquer this fear. And some will manage it. But for the rest of us, the best we can do is to focus our minds wholly and totally on our bodies climbing up the rock in a controlled manner. That underlying fear is a very effective exercise in channelling your focus to the task in hand, and it happens very easily without a conscious decision.

9Meditative effects Many climbers become so focussed when climbing that their connection with the wall and their own self-awareness puts them into what many climbers and athletes describe as a flow state. Meditation in its traditional form can be really hard to master and many people who struggle with it have found excellent results from the doing side of meditation, such as climbing. Yoga is another great example of a highly effective physical way to meditate.

10Stress relief So with all that mental focus that you just can’t help but buy into, it really is no wonder that climbing can also be an excellent reliever of stress. But it’s not just the meditative effects that help to combat the cortisol. The physical exertion also does wonders at getting the endorphins going, making us feel better, and thus reducing our stress levels.

11Promotes ambition and personal challenge I don’t think I’ve ever met a climber that has reached a level of climbing that they are happy with without always wanting to try something harder or different or to improve their technique. Even the most non-competitive people I know just want more after conquering a climbing challenge. Perhaps it’s the highly measurable way in which success in climbing is reached. And the fact that the next challenge is right there waiting on the route next to you. It can be highly addictive.

12Problem solving Many people describe climbing as an art. I like to think of it as a form of dancing. Some climbs have a set way to do them, and by doing them over and over you’ll solve the problems of which foot to put where and when, how much weight to shift up using which parts of your body. And once you’ve figured out the moves, they will flow, just as a dancer pieces together a choreographed dance. And then there are the freestyle climbs that can be done any which way you choose. You get to use your body to its strengths and figure out which movements work with the rhythm of the climb. Just like letting loose on the dance floor! And before you know it, you’ve gotten your problem solving skills working, as well as unleashing some unexpected self-expression. Who knew the two could possibly go hand in hand?!

13Builds confidence Most of the time I walk away from a climbing session feeling like I can take on the world. Don’t get me wrong, there are also times when I never want to climb again – luckily they don’t come around very often! But the frequency of great times on the wall, of constantly improving, of succeeding at challenges that I never thought possible, of finally solving that bouldering problem or being strong enough to pull up to that last tough hold, just makes you feel really great about yourself. The good climbing days make you realise that everyday challenges can be overcome with some hard work. And that by believing in yourself, you’ve already jumped the first hurdle.

Other great benefits of rock climbing So you’re already the picture of perfect health and the most focussed and motivated person on the planet. You don’t need to add climbing rocks to your already very dedicated and ambitious lifestyle. Well I’ve not finished yet. In fact the next lot of benefits of climbing are the ones that keep most climbers coming back for more, time and time again:

14You go to amazing places You will seriously struggle to find a climbing crag that isn’t surrounded by the beauty of nature in some form or another. And most great crags take a fun journey of exploration to get to. Being a climber, even with little experience, will take you places you would never go if it wasn’t for your desire to get high on the rock.

15You see the world from a different perspective Sometimes a climb will pop you up out of the forest, or elevate you enough to see over into the next valley. Some crags loom over meanders in rivers that you would only get to see on a map, or over towns and cities. Climbing rocks gives you unique opportunities to see familiar places from a totally new angle, and one that most non-climbers will never get the chance to see. So remember to enjoy the view – it’s the perfect excuse for a rest!

16It’s super sociable If you climb regularly, either at the gym or outside at your local crag, you will struggle not to become part of the climbing community. Climbers are always happy to have new people to climb with. Stoked on sharing valuable beta to anyone who’ll listen. Excited for any excuse to get outside, and always keen for a coffee or a beer. Climbers, in general, are a really sociable bunch, who together create an energy that you just want to be a part of and contribute to.

17Climbing improves your communication skills Aside from all that chatting with your ever-so-sociable climbing pals, your communication skills will be improved a great deal when actually on the wall. You and your belayer need to be 100% clear, concise and unambiguous when giving each other instructions. Your life depends upon it. And as a belayer, you will learn very quickly to read the visual cues given to you by your climber in order to support them safely and efficiently up and down the climb.

18It promotes trust It can sometimes be a little unnerving when you are first belayed by a stranger. Good communication is key from the get go. And then it’s just down to you putting your total trust in them. The more you climb, the easier handing over your life into someone else’s hands becomes. And we can all use a little more trust in our lives, if only in ourselves.

19You can do it all year round Providing you have access to a climbing gym throughout the winter, climbing is a sport that can be done all year round. And if you’re prepared to travel for it, then you can always just avoid the winter altogether and follow the sun! But even if you can’t get to the climbing gym regularly, there are loads of ways you can keep your strength and climbing fitness up at home: install a pull up bar or training board; use a finger strengthener; build a bouldering wall in your garage!

20You can do it until you’re old Some may disagree on this one, and I might too when I reach 65 and realise I can’t do what I used to be able to. But climbing is one of the few sports that doesn’t have a negative impact on your body by doing it for years and years. And the physical attributes gained from climbing are all things that one would aspire to keep on top of as one grows older. It’s a little like surfing in that respect. Sure, I don’t expect to still be working the same routes as when I’m at full strength, but the joy of climbing can be gained in so many ways, aside from just climbing harder and harder stuff, that to me, it’s a no-brainer that I will still be climbing for as long as I can still walk.

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