I didnโt use to be a noisy climber. I didnโt want to draw any more attention to my climbing than necessary. But last year, I decided to give in to the urge to grunt or even yell a little. And to my surprise, I also started making some major breakthroughs in my climbing. Iโm not a particularly badass climberโI typically prefer longer, sustained climbs over pushing gradesโ but I sometimes I like to push harder to accomplish something I didnโt think I could do. And after seeing how grunting and yelling seemed to benefit my own climbing, I wondered: Does grunting, yelling and screaming actually make you climb stronger? I did a little research, and the supporting evidence surprised me. The Science Of Shouting Junji Takano, a Japanese health researcher, looks at how making noise affects performance in his article How Grunting or Yelling Can Improve Your Performanceย [LINK]. He finds that grunting can help release tension, synchronize breathing, increase focus, increase core stability and increase strength. โGrunting or yelling changes your body chemistry. It triggers your brain to release adrenaline, and produce higher heart rate, increased blood flow, as well as psychological boostโฆLoud grunting also activates the muscles in your back and abdomen, which can increase your overall power for throwing, hitting, swinging, jumping, or punching.โ How many times have you had to tell yourself to tighten your core while on a route? Grunting or yelling makes you do this instinctively. I often catch myself holding my breath on a difficult climb, depriving my muscles of crucial oxygen. Very hard contractions of the muscles also usually involve a contraction of the diaphragm, in turn increasing the pressure on the thoracic cavity, the hole your lungs fill. Exhaling helps release the pressure buildup in your body, and yelling releases carbon dioxide, making room for fresh oxygen. More researchโfeatured in a 2012 Menโs Health articleโdraws a correlation between grunting and grip strength in martial artists. The Iowa State University researchers looked at martial artistsโ hand grip strength by squeezing a dynamometer, finding: โ[The martial artists] performed the task silently, and then again while performing a breathing technique called the kiapโa sharp exhalation of air that can produce a quick, loud, guttural yell. The participantsโ handgrip strength increased by about 7 percent when they did a โkiapโ as compared to when they didnโt.โ Keep It Courteous Grunting and yelling isnโt for everyone, though, and if you startโor continueโto incorporate grunting into your regime, you should be aware of this. Many people feel yelling or screaming is just for climbers to draw attention to themselves and also feel it disrupts the serenity of a natural setting.ย But there are people all along the continuum of acceptance. Some feel itโs only OK for climbers who are just about to fall off and need that extra boost, while others feel itโs only OK in a gym. Some donโt mind at all. I personally tend to be in the latter camp and if someone happens to let out a funny-sounding grunt or yell, then theyโve actually contributed to my climbing experience! I say, try it out and if youโre worried about breaking the โleave no traceโ rule of โrespect for the quiet enjoyment of others,โ then just ask the people around you if they mind, and act accordingly. Choose Your Words Carefully I have found, if you find yourself talking aloud or under your breath on a climb, certain words, like โno!โ or โshit!โ can be defeating, while other words like โyes!โ or โcome on!โ can help you stick the move. Likewise, Iโve found that certain grunts, screams, or whimpers can be defeating sounds, such as, โUh-oh,โ โeek!โ or โaah!โ But others tend to demonstrate more commitment, power, and focus, like: โPtsaaaat!โ โpuhUUgh!โ or โdtAaat!โ (Pardon my phonetics.)ย Take the time to listen to other climbers, especially strong ones, and pay attention to the noises they make. You donโt have to scream like Adam Ondra. Just remember that timing is key for making your grunt, yell, or whatever count. Doing so just before your move versus during your move makes it far more effective. Practice Makes Perfect If youโre embarrassed, try going to the gym during off hours to boulder or toprope with a partner and try out different grunts to find your power noises. Believe me, Iโve made some funny ones, completely unintentionally! Like all aspects of climbing, be aware of your surroundings and be courteous to others. If you let out a noise and it looks like people arenโt so happy, maybe save the grunting and yelling for the gym. But itโs worth a try if it can help you get you to that next level.
