Improving Rock Scrambling For Hikers

Rock scrambling is a major challenge for many hikers.

Jelly legs, instability, anxiety and exhaustion. All those (and more) can turn rock scrambling into an absolute nightmare on the trail.

But the good news is, with the right training and preparation, a hiker can significantly improve this type of hiking and feel much more comfortable and confident :)

So today, we dive into this subject in detail.

We will cover: 

•   The 'big rocks' of training will make a major difference to rock scrambling for hikers
•   A few great exercises a hiker can incorporate into their week to help with rougher scrambling sections
•   How 'exposure training' can improve your confidence and abilities with rock scrambling

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Training And Exercises For Rock Scrambling

Rock scrambling is a real barrier for many hikers. I hear about it all the time from people around the world who genuinely struggle with this type of hiking.

For some hikers, rock scrambling is no big deal. They think it is the 'fun' part of hiking. Maybe they grew up doing it and never had issues with it.

If that sounds like you, this probably is not something you need to spend much time thinking about.

But for a lot of other hikers, these sections on the trail absolutely sucks.

People struggle physically and mentally with rock scrambling, and it can take a huge amount of enjoyment out of a day on the trail.

Some hikers experience jelly legs when climbing steep sections or moving from rock to rock...

Others get out of control breathing and feel like they cannot catch their breath...

Some people experience anxiety and constantly think they are going to slip or fall...

Others simply feel unstable and not in control of their movements...

And many hikers just feel weak in these situations, whether it is through the lower body, upper body, or both.

All of this is incredibly common.

For many hikers, rock scrambling becomes something they actively avoid.

If they know a trail includes scrambling, they simply decide it is not for them. Over time, this can seriously limit the adventures people are willing to take on.

What I Mean By Rock Scrambling

Rock scrambling can mean different things to different people, so I want to define what I am talking about here before we go further.

There are two main categories I think about.

The first is 'vertical scrambling'.

This is where you are climbing up steep rocky terrain and need to involve your arms as well as your legs. You may need handholds to pull yourself up slightly or help with balance. It sits somewhere between regular hiking and actual climbing.

The second is 'horizontal scrambling'.

This is more about moving across rough terrain, such as boulder fields or dry riverbeds, where you are stepping or jumping from rock to rock.​

Those are the two styles I am referring to throughout this article.

Foundational Training To Improve Rock Scrambling 

Before getting into specific exercises and drills, it is important to understand something.

The biggest improvements in rock scrambling will come from the basics of your training.

Strength training, cardio training, and getting out on the trail regularly are the foundations. 

If you improve these areas consistently, you will notice a dramatic difference in your scrambling ability.

Strength Training

General strength training is hugely beneficial for rock scrambling (and hiking in general).

Stronger muscles make movement easier. They improve stability and help you feel more controlled during awkward or demanding movements.

If all you do is follow a basic full-body strength program that includes lower-body, upper-body, and core training, you will likely notice major improvements in your scrambling.

Not sure how to get started with strength training for hiking?  Check out this free 'Strength Training For Hikers' Mini-Course

Conditioning And Cardio

Fitness matters a lot here.

If you enter a scrambling section already tired, everything becomes harder.

Stability decreases. Anxiety increases. Breathing becomes more difficult. Fatigue builds quickly.

Improving your conditioning means you can handle these sections with more confidence, more concentration, and more energy.

Balance Training

​Even general balance work can make a difference.

I do not usually prescribe a huge amount of 'stand-alone' balance training for hikers, but I often incorporate balance components into strength exercises. Movements like single-leg deadlifts or step-downs are excellent for this.

You can also include simple drills such as standing on one foot or balancing with your eyes closed.

The key point here is simple.

If you are not already training consistently with a structured and progressive approach, that is where you need to start. That is where most of your results will come from.

Everything else in this article is designed to complement that foundation.

Off-Trail Exercises For Improving Rock Scrambling

​Beyond the foundations, now let's get a bit more specific. 

Below are some simple exercises you can do, off the trail, that can be added to your existing workouts or warm-ups. 

You do not need to spend hours doing these, but adding them to 'complement' your existing workouts can make a genuine difference.

Crossover Step Ups

This is a simple but very effective step up a variation. Instead of just stepping up and down (like you do in a traditional step-up), you step up onto a box or platform and cross one leg over the other side.

The movement challenges lateral weight shifting and balance, which is highly relevant for horizontal scrambling.

Most people spend their lives moving forward and backward, not side to side. This exercise helps expose the body to those movements.

A simple starting point for this exercise is aiming for 15 repetitions on each side. And once that gets easy, you can progress this exercise by:

• Using a higher step
• Wearing a backpack
• Adding instability by putting a partially filled dry bag of water inside your pack*

*The 'sloshing' of the water in the bag as you go up and down adds some serious extra stability challenge and can be a nice progression.

Star Balance Exercise

This is an advanced balance exercise that exposes the body to awkward and unusual positions.

Stand on one foot and reach the other foot out to multiple points around you. You can mark these points with tape or place objects around yourself.

The goal is to maintain balance while moving in different directions.

This exercise is tough, so don't be surprised if it is a challenge for quite a long time.

I usually ask my hikers to aim for anywhere between 3-5 rotations on each leg.

And once that gets easy, progressions can include:

• Reaching further with each leg
• Wearing a backpack on your back (to mimic your weight distribution on the trail)
• Using an unstable surface under your standing foot (such as a pillow or balance disk)
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This is particularly useful for improving side-to-side stability during scrambling.

Bear Crawls

Bear crawls are fantastic for vertical scrambling.

You move on your hands and feet in a slow, controlled crawl. This builds endurance and confidence in full-body movement patterns where the arms and legs work together.

Most people find bodyweight bear crawls challenging enough on their own.

And I usually aim to build up to sets of about 60 seconds at a time (whether that is all at once, or broken up with lots of mini-rests).

If needed, you can progress by adding a backpack or the unstable dry bag setup.

Overhead Step Ups

This exercise combines lower body strength with extra torso stability.

Perform a step up while holding a weight overhead. This challenges coordination and balance while climbing upwards.

I like to aim for about 15 repetitions on each side. And once that starts to get easy, you can progress by:

• Using a heavier or more awkward load
• Using a higher step
• Adding a 'high knee drive' at the top

The movement is not identical to scrambling, but there is a lot of carryover.

'On Trail' Training For Improving Rock Scrambling ​

The most effective way to improve rock scrambling is simple:

Practice it.

Many hikers avoid scrambling because they dislike it. The problem is that avoiding it only makes the issue worse over time (because if we always avoid it, how are we ever supposed to get better?).

But when we are trying to practice this, we don't want just to throw ourselves in the deep end and jump right into serious, challenging scrambling.

(If we already struggle with this, this is asking for trouble.

The key is controlled exposure.

And practising scrambling in a way that is manageable and doable, so you can build up your physical and mental competence gradually.

Here is a simple three-step progression you can use to build up confidence and capabilities on rock scrambling:
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Step One: Practice Locally

Find something nearby that mimics the demands you struggle with.

Examples include:

• Rocky headlands at the beach
• Dry riverbeds
• Local trails with short, steep rocky sections
  
  

Choose something accessible and not overly intimidating.

Then spend ten to fifteen minutes practicing once or twice a week.

The goal is not to run yourself into the ground or choose something so challenging that it is overly stressful. It is simple to build familiarity and confidence.

While practising, focus on steady breathing. Try to breathe in and out through your nose as much as possible. This naturally slows you down and helps keep nerves and stress under control.

*If you can't sustain this breathing, then take a quick rest and let your breathing settle, then go again.

Step Two: Seek Out Trails With Small Amounts Of Scrambling

Once you are comfortable practising locally, start incorporating scrambling into your regular hikes.

Choose hikes with short and manageable amounts of scrambling rather than all-day suffer fests.

So to figure this out, you will need to read the track notes of each hike you are planning carefully and choose ones that fit this criteria.

If you don't have many options like this locally, you can find a hike with only a short scrambling section, then repeat it multiple times on your hike (and each time, do an extra repeat or two).

Step Three: Set A Scrambling Goal

Having a clear target can make a huge difference.

Choose a hike with a challenging (and slightly intimidating) amount of scrambling and put it on the calendar for a few weeks or months ahead.

Use this as a motivator. And hone in your training specifically with this goal in mind.

Then after the hike, reflect on the experience.

If it went well, write down what worked and how you felt.

If it went poorly, write down exactly what you struggled with so you can improve your training moving forward.​

Self-reflection is incredibly valuable. And whether this hike went well or poorly, this reflection can help guide your path forward. 

Extra Tips For Rock Scrambling

​Beyond the training and physical preparation, here are a few extra tips that can make a major difference with rock scrambling:
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Focus On Breathing

Breathing has a massive impact on performance and anxiety.

If you feel yourself getting stressed or out of breath, slow down. Try to pull the speed back so you can regain control of your breathing. Or, if this is too hard, then take a brief rest. And let things settle before continuing.​

Steady breathing can dramatically improve both physical and mental control.

Struggle with breathing while hiking? Check out this free mini course: Breathing Drills For Hikers

Enter Scrambling Sections Fueled

Do not start a demanding section low on energy. If you are already fatigued entering a scramble, you are already at a serious physical and mental disadvantage.

If you know a challenging section is coming up, then aim to have a small high-carbohydrate snack that is low in fat, fibre, and protein so it digests quickly.

Examples include:

• Fruit
• Dried fruit
• Sports drinks
• Jelly beans
• Lollies
• Pretzels

This gives the body easily accessible energy for the effort ahead.

Use A Positive Mantra

Negative self-talk can spiral quickly during difficult sections.

Having a simple positive phrase you repeat to yourself can help stop that downward spiral and boost confidence.

For example:

"I am strong. I am powerful. I am unstoppable."

It may sound corny, but these kinds of phrases genuinely help many hikers stay calm and focused.

If you want to learn more about positive self talk for hiking, check out this podcast episode: Have A Mantra

Final Thoughts 
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Rock scrambling can be extremely challenging for hikers, but with the right training and preparation, it can become much more manageable.

Start with the fundamentals. Build strength, conditioning, and balance through a structured and progressive training approach.

Then layer in specific exercises and controlled exposure to scrambling situations.

Most importantly, stay patient.

This type of improvement takes time. It will not change overnight. But if you stay consistent and keep practicing, you absolutely can turn it around.

And if you did need some help with this, and were curious about what a specialised and personalised training program can do for you, your scrambling and your hiking, you can check out the Online Summit Program here;

Online Personal Training For Hikers

Yours in trekking.

Rowan ​