To reach a certain level in rock climbing, you must learn how to use your legs and feet.
The legs have great load-bearing capacity and explosive power, as well as strong endurance, so it's essential to make full use of their strength during climbing. Rock climbers typically wear specially designed climbing shoes, which have soles made of hard rubber, with slightly thicker foreparts. The shoe body is crafted from tough leather, the toe is relatively pointed, and the sole provides high friction. Wearing these shoes allows you to securely support your entire body weight even on footholds as narrow as less than one centimeter wide.
When purchasing such shoes, it’s important to note that you should never buy them too big. They should fit as snugly as possible—just tight enough to get your foot in, with your big toe curled inward and not able to straighten. The tighter the shoe, the more stable it will be when generating power. Some competitors even use hooks to forcibly squeeze their feet into the shoes during competitions. Beginners often buy shoes that are too large, and after a while, they find their feet feel loose and lack support.
A foot can only contact a foothold in four places: the very front tip of the shoe, the inner edge of the toe (big toe), the outer edge of the toe (tip of the fourth toe), and the back tip of the heel (mainly used for hooking when mantling over roofs). Moreover, you should only insert your foot by about the width of a finger—don’t put the whole sole down. This allows the foot to rotate left and right under pressure, enabling moves like foot swaps and body turns.
Foot swapping is a basic technical move frequently used in climbing. It’s common to see beginners forcefully push off with their front foot, leap up, and land their rear foot precisely where the front foot was. While this may look neat, it’s actually incorrect because it puts more strain on the fingers, throws off body balance, and is especially ineffective when the footholds are high.
The correct method maintains stability without adding burden to the hands. Taking a switch from the right foot to the left as an example: first, lift the left foot above the right. Then rotate the right foot counterclockwise (as viewed from below) on the far right edge of the foothold, clearing space on the left side. Keep your weight on the right foot as the left foot moves in from above to step onto the hold. Then slide the right foot out smoothly, transferring your weight to the left foot. When performed fluidly, it feels as if your feet are gliding, with the right slipping out while the left slips in—all while your weight remains evenly distributed. Your hands are only used for balance adjustment. Besides supporting your body weight, your feet also help maintain balance. They don’t always need to be on footholds; sometimes extending a leg outward helps adjust the position of your center of gravity, allowing your weight to shift stably onto the other foot.