6 Resistance Band Exercises Climbers Can Do at Home

Here we are…. Well over a month into quarantine (some maybe even longer) and some of us are going crazy! I know for me I am dying to get out and climb. Spring is IDEAL ski mountaineering conditions. Yet here I sit. In my house dreaming of peaks, hoping and praying this all ends soon. We do what we can during these uncertain times. So to keep those climber muscles from getting weak, try these 6 resistance band exercises climbers can do at home.

Bicep Curls

Stand on the center of the band. Tuck in elbows in, palms up. Curl arms up nice and controlled.

Lateral Raises

Stand on one end of the band and hold the band out to the side. Raise arm to a “T” position.

Tricep Extension

Stand on the center of the band. Slight bend in the knee, and bend over slightly. Tuck in arms and extend behind you.

Overhead Tricep Extension

Stand on the handle on one end of the band and hold the band behind you. Tuck in your core so your spine is aligned. Extend arms straight back.

Bicep Row

The best way to do this exercise would be by wrapping the center of the band around door handles or around a post. Stand back and sit back slightly. Draw elbows in palms facing toward each other.

Chest Row

The best way to do this exercise would be by wrapping the center of the band around door handles or around a post. Stand back and sit back slightly. Draw elbows back with palms facing the ground. Think about squeeze your shoulder blades together.

Create a Routine

Try putting these exercises together into supersets! For example:

3 sets of 15 Bicep Curls, and 15 Tricep Extensions back to back. Rest 30 seconds between sets.

3 Sets of 15 Lateral Raises and 15 Overhead tricep extensions. Rest 30 seconds between sets.

3 Sets of 15 Bicep Rows and 15 Chest Rows. Rest 30 seconds between sets.

Don’t forget to stretch those arms when you are finished!

Want more?

If you enjoyed these 6 resistance band exercises climbers can do at home then check out my FREE Quarantine Workout Plan!

TRIP REPORT: Longs Peak

My 3rd successful summit of Longs Peak is in the bag!

Before I give you the details, let me take you back a little: My first summit was in August of 2003. I was 13 years old, and it was actually my second attempt. The previous year I made it to the bottom of the homestretch and turned around. I had the worst nerves and threw up at the trail head that morning and was miserable the entire climb. Despite making it like 95% of the way to the summit, I just couldn’t go any further. I was completely depleted. It haunted me for a year, so the following summer I completed my first summit. It was the first time it really solidified my interest in climbing Everest in the future.

My second summit was in 2011. I was in the throws of recovering from an eating disorder and working through major depression and anxiety. I had been in a dark place for a long time and had completely lost my passion for climbing in the midst of my mental illness. Summiting Longs again with a friend of mine was the perfect way to rekindle that fire as I was working on my recovery.

Now here I am, 8 years later, growing and chasing my dreams! I went to EBC last year, I climbed Kilimanjaro a week ago and I come home and lead a few friends up Longs Peak only days after returning! So, without further ado, here is a little synopsis of my most recent summit!

We had some weather in the forecast for today so we started at 2am. We made it to the boulderfield before sunrise and began climbing up the rocks to the keyhole as the sun rose. We were moving quickly but slowed to a crawl as we navigated the boulders and the trail moved from a class 1 to a class 2.

As we crossed over to the other side of the keyhole and began navigating the ledges, taking our time to navigate, and help my friends through the rocks as the route became a class 3.

Next came the dreaded trough. I hit a mental wall at the bottom of the trough. A combination of jet lag and still recovering form Kili made me realize how much I did not want to climb up the trough once I came up to it. It has always been my least favorite part of the climb. It is a slow exhausting crawl up to the narrows. But it just comes one step and climb at a time. This winter was one of the snowiest and so there was still a decent amount of snow in the trough. It was off most of the route, however the very top of the trough had snow on route and we had to climb around it. Once that was navigated, we climb the last final 15′ rock up and out to the narrows.

A sense of relief for me as we popped out into the narrows, and a sense of panic as my friends saw the exposed view. low clouds began to build and I knew we had to be quick. We carefully climbed through the narrows and made it to the base of the homestretch in no time.

Some crowds navigating up and down the most technical part of the the climb slowed us down. We pushed to try to keep moving to the summit as we were now in a race with building clouds. There were patches of wet spots of recently melted snow, but before we knew it we were on top at 14,259′!

Our time on the summit was short. As soon as we started back down the homestretch we actually started to get a sprinkle of snow. It made the rocks slippery and slowed us down as we cautiously made out way down the homestretch. I will say this was the scariest Longs Peak decent I have ever had out of the number of times I’ve been on this mountain. The wet slippery decent continued into the trough as the mountain became enclosed in the clouds. Exhaustion definitely set in as we made it to the bottom of the trough and began to traverse the ledges back to the keyhole. Relief hit us as the keyhole came into view. After much needed snack break, the sun came out and we descended from the keyhole to the boulderfield. Back on class 1 trail, we cruised back down to the trail head. We lucked out and didn’t get the heavy rain, hail and thunderstorm until we were about 10 minutes from the bottom.

Our total time was about 12 hours and it was definitely the slowest I have ever climbed Longs. I definitely attribute that to the slippery slick conditions on our way down. If you EVER decide to climb Longs, start early, know your limits, NEVER go off route, check the weather conditions, and re-evaluate them constantly. As soon as it started raining/snowing up top, people were turning around despite being so close to the summit which was the smart thing to do. The mountain will always be there, you can always come back. We witnessed a helicopter rescue of a 15 year old that slid about 300′ down the loft on the other side. Good news revealed later that he was OK and somehow managed no broken bones, but it shows you how sketchy the conditions became as soon as those rocks got slick. My friends asked me to lead because of my experience on the mountain and my experience with class 3 climbing. If you have never been class 3 climbing before you NEED to go with someone who has experience with that kind of technicality and exposure. And of course, NEVER climb alone.

Despite my words of caution, Longs is a classic. It is my favorite peak in the world for a number of reasons. Don’t let the exposure scare you out of trying to do it, just make sure you are 100% prepared and know the risks. Longs may be one of the most famous of the Colorado Fourteeners and is definitely one for the books!

Kilimanjaro: Lemosho Route

Many people may not realize there are 7 different routes up to the summit of Kilimanjaro. Lemosho has been rated the most beautiful, and most successful route with about 98% success in an Uhuru Peak summit from this route. It is also the longest which gives more time for acclimatization which is why more people are so successful in summiting. The Lemosho route is typically climbed in either 7 or 8 days.

On July 18, 2019 I completed my first of the Seven Summits! I arrived to Moshi, Tanzania with an 8-day itinerary for the mountain which ended up being 7 because I’m a bad-ass. Before even leaving for Africa, I kept asking myself why I signed up for the longest climb when physically, because of my experience at altitude and the amount I have trained this year, I could have totally done the shortest route, but nevertheless, I was climbing Lemosho, and was and ready to go.

Day 0Materuni Waterfall

My cultural shock was little-to-none compared to Nepal. Maybe it is because I had already immersed myself in a 3rd world country once before, or maybe it’s also because my hotel in Moshi looked like a tropical island resort. Either way, I woke up ready for whatever adventure awaits. For my rest day in Moshi, I decided to check out the infamous Materuni Waterfall. It is a short hike from the Materuni Village. You are surrounded by tropical plants and trees that grow incredibly in the fertile volcanic soil. Coffee plants, Banana, Avocado, Mango, and Pineapple trees all surround the trail as you begin. The trail is fairly flat and only takes about 45min to an hour to get to the falls. With overcast conditions in the rain forest, you feel like you are on a tropical island rather than a giant mountain. The falls are gorgeous and continue to make you feel like you are in a tropical paradise. On the return you have the option of the “coffee experience” where you pick your own fresh beans, grind them by hand and drink your handmade espresso. I do not like coffee so I opted out of this adventure but overall, Materuni is a MUST see if you have spare time in your trip.

DAY 1- Lemosho Gate to Big Tree Camp (9,000′)

We started the morning by driving from Moshi town to the Londerossi Gate (not Lemosho). Londerossi is where the registration office is and we ate lunch there as well. I made some friends from the other camps that I would continue to see sporadically during the climb, and we all headed out and down towards the Lemosho Gate entrance. Finally time to start hiking! all of the camp and gate signs give estimated times of travel to the next camp. It was estimating 4 hours for a short 7km to the Big Tree Camp. It barely took me 2 hours to get there. Many guides stress going “pole-pole” which means “slowly-slowly” and it will be very slow going if you are in a large group. But it was just me so I got to set the pace! A couple other girls were supposed to be with me but they switched to the September climb. I found that in July, it is busy season but not quite peak busy season, so there were a lot of tiny groups of 1-3 people, but only a few massive groups. I would pass a majority of these larger groups on the way up since it was just me. I saw a bunch Colobus Monkeys in the rain forest on the way to camp, and could hear them chatting and hopping between trees; super cool to see out in the wild. I did not sign up to do a safari after the trek so this is the extent in wildlife I would get to see. We arrived at camp with plenty of time to spare. They feed you incredibly well to make sure you have enough calories for the mountain but I was convinced I was going to gain weight there was so much food! Day 1, easy. Done.

DAY 2- Big Tree Camp to Shira I and Shira II Camp (12,700′)

Today I skipped a camp because I am such a bad-ass. We started a little later than nearly all the other groups and I passed almost all of them on the way up to Shira I. Any of the groups that do Lemosho in 7 days instead of 8 usually skip Shira I camp. As I passed these groups, many of the other guides were asking if we were also skipping. Internally I was hoping but was almost afraid to ask if that was even a possibility. It wasn’t until we stopped at Shira I in time for lunch that my guide asked me if I wanted to and I was ecstatic to say yes. It was only 11am and there was no reason I needed to spend an extra night on the mountain at this point. I felt great, and wanted to keep going. So my 8-day climb now became a 7-day climb and we continued across the plateau and up to to Shira camp II. As for the hike itself, starting from Big Tree, it was very up and down for the first mile or so until leaving the rain forest into the Moraine vegetation zone. Once above the forest, the trail steepens as you follow a ridge up to the Shira plateau. The plateau is pretty flat between the camps I and II. Right before Shira II it steepens as you officially begin to climb up what is officially considered part of the Kibo (Kilimanjaro) Volcano.

FUN FACT: The Kilimanjaro mountain is made up of 3 volcanic cones: The Shira Caldera, Kibo (Uhuru Peak), and Mawenzi. By climbing the Lemosho route, you get to climb Shira and Kibo, and view Mawenzi from summit base camp!

Meru peak (left) and the Shira Caldera as viewed from about 14,000′

DAY 3- Shira II up to Lava Tower (15,000′) and down to Barranco Camp (13,000′)

A steady climb from camp II up to the Lava Tower warrants excellent views of the Shira Caldera below. the Lava Tower gets you up close and personal with the southwest side of the mountain. A quick stop for lunch and it’s all down hill from here. The decent to Barranco camp is decently steep in spots, so knees beware. You can see the camp below pretty immediately and just watch it get continuously closer on the decent. if the clouds haven’t rolled in, you should have a fantastic view of “The Breakfast Wall” that will be climbed the next morning. Many get intimidated by the near 800′ of climbing that is required first thing in the morning but don’t worry, it looks much worse than it is.

DAY 4- Barranco Camp up “The Breakfast Wall” (13,775′) and down to Karaga Camp (13,200′)

A roller coaster of emotions today on this climb almost perfectly reflect the roller coaster in altitude. I was feeling a little down when I woke up, missing my husband and was just kind of tired and cranky honestly. We start with the infamous Breakfast Wall. Which includes some mild scrambling. Non-climbers might be intimidated by this wall but don’t be. The trail is wide and well marked. There is only one “skinny” section nicknamed the “kissing rock” because you have to hug it to walk by, I did not feel the need to do so. It was still a wide enough path that I felt just fine. I never felt like I was straddling any crazy exposure, granted I have climbed much scarier climbs. After the scramble is over, you think you are nearing the top of the wall, but take my warning: there are like 5 false summits! think of it like a stack of books lined up shortest to tallest. you climb up the side of the short book and top out, but now you have to go up over the next ridge, and the next one, and the next one. I was legitimately getting pissed off. We finally top out for real and the views are incredible. You get a front-and-center view of Kili, and an ocean of clouds down below. I instantly felt better… for now. The way down to Karanga camp is mostly downhill, but it involves jumping one more ridge line as well as dropping into the Karanga Valley before climbing back up to the camp. The last steep pitch before Karanga is hands down the hottest, steepest pitch you will do the entire climb. I felt like it was steeper then the Breakfast Wall! Its about a 200′ climb straight up to camp. Not a fan. However, overall this hike is pretty quick. they estimate 4-5 hours for most groups; didn’t even take me 3. So after lunch, it is time for a nice relaxing chill. You can hike around nearby for more acclimatization, but my knee needed a break if it was going to be in tip top shape for the summit.

Day 5- Karanga Camp to Barafu Base Camp (15,250′)

It is customary for the guide companies to give you a songful introduction to the crew at some point on your trip. Most try to do it earlier in one of the first days on the mountain, in my case it got delayed until this morning because I had skipped a camp that second day which is when they originally wanted to do so. I actually liked it better waiting for today since it is the day before our summit attempt. It was the perfect encouragement and wish of luck to the summit I needed. After singing some songs we headed upwards. A steady incline at altitude, only took me about 2 1/2 hours to get to Barafu. A long time to rest and prep for the next day although my attempt to sleep early failed miserably, I felt good and ready for the summit attempt!

Day 6- SUMMIT! Uhuru Peak (19,341′) and down to Mweka Camp (10,000′)

We started at midnight. I felt pretty good and although we were going what felt like a snail’s pace, we were still passing massive groups. It is a long night as you crawl your way slowly up to the summit although it felt shorter than I thought it would. As we got closer and closer to Stella Point, the wind began to pick up and the cold from the early hours of the morning were freezing my Nalgenes. At just after 5am, we came up over the crest of Stella Point. it was still incredibly dark and the wind was coming off the crater. It was Brutal. Weather reports later indicated that it was a low of 17 degrees Fahrenheit at the summit, with winds up to 15 knots which makes for windchill well below zero. The pace is set and designed to summit by sunrise. However, because I was moving so quickly, we hit Stella point well before dawn and Uhuru Peak at 6am (sunrise wasn’t until 6:30). It was too cold to honestly enjoy much time on the summit, we spent maybe 5 minutes tops, snapping quick pictures in the dark and heading down the crater rim back to Stella point. The sun finally rose as we got there, and the long decent began down the way we came. The decent from the summit involves some glicading on volcanic ash and sand in spots. It only took maybe 2 hours to get back to base camp. After a quick break and some food, we continued down to Mweka camp. Initially the decent was fine, and then the rock steps began….. after passing the Millenium intermittent camp, the last 3 miles or so was all big rock steps and my poor knee made itself known. After a very, very long day, I plopped into my tent and slept like a log.

Sunrise on the glacier from just above Stella Point

Day 7- Mweka Camp to Mweka Gate (5,300′)

A much more gradual decent today, made my knee was thankful but my calves were definitely burning in the end. After 14,000′ of decent in 2 days, my legs were pretty done. It only took me about an hour and a half to descend 6 miles. It was foggy and rainy at the bottom and made for a cool, spooky atmosphere in the rain forest. After packing up the vehicles at the gate, we headed about 5 minutes down the road to where we would eat lunch and celebrate outside the souvenir shop. I was glad to be done. Tired, sweaty, and ready for a much needed shower!

Overall, I enjoyed Kilimanjaro. I kept catching myself comparing notes to my Nepal trek to EBC last year and felt like Kili was significantly easier than Nepal. Mentally I was also in a much stronger place and we all know that climbing something like this is always more mental than physical. Swahili is easier to learn than Nepali as well, I felt I took away more of the language, but unfortunately not as much culture as I would’ve hoped. Moshi town is fairly modernized so I would have loved to visit a village out in the grasslands, and meet tribesmen and I did not get to see anything of that nature. I definitely recommend knocking this one off your bucket list if you have interest in climbing Kili. I also recommend the Lemosho route. it shares much of the popular Machame route but I think is more picture-esque in the first few days before the trails merge.

What you REALLY need to pack for an expedition climb.

We all get them every time we sign up for a guided trip, “The Packing List”. And after some experience you get the hang of things but if this is your first trip like this, then read on because I am going to show you what ACTUALLY needs to be in your duffel conpared to what many standard gear-lists will tell you.

Why? What’s the difference?

Well, it depends.

Some companies have learned to list necessities and are pretty spot on, others give you a novel, despite the weight limit that will be required. It helps to just know what you ACTUALLY need and why vs what is reccomended add-ons, what is available for rent, whats optional luxuries, and what’s not nessisary so you can budget gear purchases and pack appropriately.

Weight Limits:

First off, all international airlines have a weight limit on bags and any guided expedition that has available porters will give you a 15kg (33lb) weight limit as well to protect the porters. You would be surprised how heavy your stuff can be. It all adds up fast! So one key thing to remember while packing: WEIGH YOUR BAGS!!!

Sidenote, weight limits can vary:

Take climbing packing vs a trek for example: a trek, anywhere in the world, can easilly be packed to under 15kg. But if you are headed to climb a technical peak, you have A LOT of gear. You can’t always physically fit everything into 15kg, especially if You are on the mountain for 2 months! You may need a down suit, climbing gear, etc etc. All you need to know for now is in a climbing expedition there will be multiple duffels to carry your stuff, but they still can’t weigh more than 15kgs each.

What to ACTUALLY pack:

This list is gonna start out with you basics for a trek because even if you add technical climbing, you are still going to have the same basic trekking gear. This list is a base that works for any trek, anywhere in the world.

The obvious:

  • Your 70-90L duffel
  • A 25-35L day pack
  • Trekking poles (even if you think you dont need them you want them. Downhill at the end a long trek is brutal on the legs and knees)
  • Good, broken in, hiking shoes
  • Multiple pairs of hiking socks (rule of thumb. 1 pair for every 2 days)
  • Liner socks (only IF you feel like you need them… I never use them.)
  • 1 pair thick wool or ski socks (for sleeping/summit)
  • 0° sleeping bag (especially for high elevation camping)
  • Lightweight compactable Sleeping pad with R rating of 3 or higher (R rating is temperature compatibility)
  • Sunglasses (+glacier glasses if there is snow and going above 10,000′)
  • Water bottles (2, 32oz Nalgenes MINIMUM, bladders are useful too… Until they freeze)
  • Headlamp/extra batteries

Layers:

  • Underwear/bras (1 pair every day if trek is roughly a week or less, 1 pair for every 2 days if its longer. You can wash them and hang them to try on your backpack while hiking! Sounds wierd, is totally normal tho.)
  • 1 moisture wicking T-shirt
  • 1 pair trekking pants
  • 1 pair modest shorts (ONLY in hot regions and where cultrally appropriate. Examples: Kilimanjaro=ok, but Nepal=NO shorts!)
  • 1 long sleeve moisture-wicking layer
  • 1 long underwear top
  • 1 long underwear bottom
  • 1 fleece layer top
  • 1 fleece or sweatpant bottom
  • 1 puffy jacket
  • 1 winter coat with hood (down jacket is best if possible when climbing high, it can be rented in many areas of the world if your particular company requires it)
  • 1 rain shell or poncho

Sidenote, Why only 1 of each? You will wear the same thing every day. Sounds gross but saves space and weight. What I like to do is have one long sleeve as a hiking layer and then the long underwear and fleece become loungewear in camp. You can change out of your sweaty clothes and you are much warmer while hiking but you will be cold once you stop moving. On summit night I keep the long underwear on under my trekking pants combined with the winter coat and I am plenty warm.

For heads and hands:

  • Sun hat
  • Winter hat/beanie
  • Thin gloves
  • Waterproof Winter gloves
  • Balaclava or face mask (shield wind/dust)
  • 1-2 bandanas (multipurpose: snot catchers, face masking, sweat bands, wet cloths to cool hot heads, etc)

Accessories:

  • Gators (if theres snow)
  • Yak-traks or micro spikes (if minimal snow)
  • “Camp shoes” (comfy easy slip on and off)
  • Quickdry lightweight camp towel
  • Stuff sacks/dry bags to keep gear organized
  • 1 garbage bag (for stinky/dirty laundry! The plastic of the garbage bag will lock in odors so the rest of your stuff doesnt stink!)
  • Gallon sized ziploc for trash (food wrappers and TP. Pack it in, pack it out!)
  • Personal snacks and electrolyte gels or powder mixes (not optional, a MUST! Foreign food is hard on the stomach if you are new to it. Altitude kills your apetite. Having multiple snack favs to keep energy up makes a massive difference and electrolytes can help prevent altitude sickness!!!)
  • Toiletries: camp soap, toothpaste, toothbrush, deoderant
  • Toilet paper (thank me later)
  • Ladies, feminine products (altitude screws with your cycle. Just be prepared)
  • Water purification tablets (backpack filters wont kill everything. Always boil water First THEN purify it)
  • Sunscreen (SPF 30+ minimum)
  • Lip balm with spf
  • Insect repellent with DEET (various infectious diseases in rural parts of The world. Protect yourself. Your “organic lemon bug spray” wont work on these bugs. Unless you have a severe allergy, suck it up, use the deet. Its better than Malaria)
  • Basic first aid kit (bandaids, blister kit, tweezers, is plenty. Guides have full med kits)
  • Wet wipes (when you cant shower for 3 weeks, these will make you feel better)
  • Hand sanitizer!
  • Camera
  • Portable chargers/extra batteries (keep in sleeping bag at night or they will drain in the cold!

Important documents:

  • Passport
  • Travelers insurance paperwork
  • Visa paperwork
  • Immunization paperwork
  • Credit card for emergencies
  • Cash: depending on your trip depends on how much to bring. You will need to tip your guides, porters and cooks for each day of the trip. In Nepal you will be staying in teahouses where you can purchase snacks and bottled water. Suvenier shopping is in cash in most rural parts of the world. Cash economy. You are gonna need to look up what is appropriate for tips and math out the legnth of your stay and how much you expect to spend on suveniers and other things. I can’t tell you an exact number because everywhere is different. I pull out what I think will be too much just to be safe and I can put back whatever I dont spend when I get home.

Medications: (vary based on location)

  • Regular Percriptions
  • Diamox (for altitude)
  • Malarone (for Kilimanjaro, Africa in general, central America, and other at risk countries. This drug has least amount do side effects compared to other malaria meds)
  • An antibiotic (incase of travelers diarrhea. Specific drugs are required for specific regions)
  • Ibrpofen (your new best friend)
  • Pepto-bismol tablets (helps prevent travelers diarrhea. Take this first before it gets incapacitating then take antibiotic)
  • Dayquil/cough drops (cold air, bew germs, new people.. Your probably goning to get sick at some point)
  • Daily multivitamin (can help prevent sickness as well as provide nutrients that may be missing from eating trekking food.)

Luxury items: (really just optional comforts if you have room to fit them.

  • Journal
  • Card games
  • A Book
  • Earplugs (for sleeping… trust me.)

Climbing add-ons:

  • Mountaineering boots
  • Crampons
  • Harness
  • 5-6 slings
  • Jumar
  • 3-4 caribiners
  • Climbing helmet
  • Mountaineering axe
  • Snow pants
  • Down suit (if climbing in temps below 0°F)
  • Down mittens rated 0°
  • Warm waterproof Fingered gloves
  • Prussets

Climbing gear can be heavy so spread it out and dont pack it all in the same duffel. A lot of gear is provided for you such as tents, ropes and sometimes even backpacking stoves/fuel for high camps. Much of the gear can also be rented for a small fee. Check with your guide service for their “provided gear” list.

There you have it! It may look like a really long list but don’t forget I added in all those notes, and I promiae you can succeed in meeting that under 15kg weight limit with everything on this list (minus the climbing add ons of course). I take it from personal experience.

I am currently packing for Kilimanjaro which I leave for in just a couple days! I have noticed how similar my list is compared to Nepal but I am packing less now that I know what I used and didn’t use, what I wish I had more of (snacks, all the snacks!), and since I’m not planning in a technical climb, I get to leave all the heavy climbing gear home which makes meeting the weight limit much easier.

Stay tuned over the next few weeks for trip reports from Tanzania!