General warm-up

Who it's for

Everyone, before every session, whether that's climbing, weights or a hangboard. Its job is to take you from cold to warm and loose, so the first proper effort doesn't land on stiff joints. It's especially useful on cold days, early mornings or after a day sitting down. The wall warm-up still comes after it, because easy cardio doesn't get your fingers ready for small holds.

Common mistakes

• Skipping it because you're short on time. Five minutes is enough on a busy day. Starting cold is how the first hard move of the session turns into a tweak.
• Turning it into a workout. Keep it easy. You should finish warm and loose, not tired, and still have all your energy for the session.
• Forgetting the wrists and shoulders. Climbers warm up their legs and forget the joints that do the most work. Circle the wrists and shoulders every time.
• Holding long static stretches. Keep moving. Long holds belong at the end of the session, after the work is done.

How to progress

The length is what changes: 5 minutes on a warm day when you're already moving, 10 as a normal default, and 15 to 20 when it's cold or you've been sitting for hours. Pick what you need each time. If you often feel stiff in one place, like the hips before high steps, give that area a few more slow reps.