5 Off the Wall Exercises to Help You Stick Your Next Dyno

Introduction

Dynos are powerful movements, and as a result, power is one of the key physical qualities required to execute them effectively. In simple terms, power is the ability to produce force quickly, combining both strength and speed. While climbing itself can develop these qualities, one of the most effective ways to target them directly is through off the wall training.

Athletes in sports such as football, basketball, and athletics have used gym based strength and power training for decades to improve performance. Climbers can benefit from the same approach. Off the wall exercises allow you to isolate specific weaknesses, develop explosive force production, and build the physical foundations needed for dynamic climbing.

That said, gym training should always support your climbing rather than replace it. The goal is to enhance your ability to perform on the wall, not leave you too fatigued to climb effectively.

In this article, we'll break down five of the best off the wall exercises for developing the strength and power needed to stick bigger dynos and move more dynamically on the wall.

If you're new to dynos and want to learn more about the technique itself, be sure to check out our article, "What Is a Dyno?"

Strength Training

Building a foundation of strength is essential for developing power in your climbing. A useful way to think about it is with a car analogy: strength is like fitting a bigger engine to a car, while power training is like tuning that engine so it can deliver its performance more quickly. A bigger engine gives you greater potential, but without tuning, you won't be able to use that potential as effectively. Likewise, climbers need both strength and power to maximise their dynamic performance.

This idea also reflects the science behind athletic performance. Power is the product of force × velocity, meaning you need to be able to produce high levels of force and apply that force quickly. By increasing your strength, you raise your potential for power. Power training then teaches your body to express that strength explosively during movements like dynos.

The following three exercises are excellent for building the strength required for the unique movement demands of dynamic climbing. They target the muscles responsible for producing force during take off, giving you the foundation needed to generate bigger, more efficient dynos.

Weighted Pull Ups

Pull ups are a staple in almost every climber’s training programme, and for good reason. When it comes to dynos, a strong upper body pulling foundation is essential for controlling body positions during the loading and take off phases of dynamic movement. While there are many variations, weighted pull ups are one of the most effective exercises for building maximal pulling strength specifically for dynamic climbing.

Adding external load increases the demand on the pulling muscles, forcing them to produce higher levels of force with each repetition. Over time, progressively increasing the weight you can lift develops a stronger pulling base. This increased strength is important for dynos, where you often need to stabilise, control swing, or hold demanding positions immediately before or after leaving the wall.

To build strength effectively, keep repetitions low (typically 3–6 per set) and use a challenging load that allows you to maintain strict technique. The focus should remain on controlled, high quality repetitions rather than fatigue or failure. Consistently training in this way builds the strength foundation required to support more advanced dynamic movement on the wall.

Deadlifts

Lower body strength plays a crucial role in building a solid foundation for dynos. The legs are responsible for generating the majority of force during take off, and improving their ability to produce force directly translates into more powerful and controlled dynamic movement.

For this reason, exercises such as deadlifts, Romanian deadlifts (RDLs), and leg press variations are all highly effective options. While the movement patterns differ slightly, they all develop the same key quality, the ability to produce high levels of force through the lower body.

By progressively increasing the load in these exercises, you build a stronger and more capable base of strength. For dynos, this means being able to push harder into the wall during the take off phase, creating a more stable and powerful launch position.

To develop strength effectively, keep repetitions low (typically 3

–6 per set) and focus on controlled, high quality movement. The goal is to build maximum force production rather than speed or fatigue.

Calf Raises

Calf strength is often overlooked in climbing training, but it plays an important role in the take off phase of dynos. The calves are heavily involved in producing the final push off the wall, particularly when generating vertical force from a small foothold.

Weighted calf raises are a simple but highly effective way to develop this strength. By adding load, you increase the demand on the calf muscles, improving their ability to produce force through a full range of motion.

Over time, stronger calves contribute to a more powerful and stable take off position, allowing you to drive more effectively through your feet when initiating dynamic movement.

For strength development, use slow, controlled repetitions with a full range of motion and a challenging load. Keep reps relatively low and focus on quality over volume to build maximum force output.

Power Training

Unlike strength training, power training isn't about lifting the heaviest weight possible. Instead, the focus is on producing as much force as you can in the shortest amount of time. Every repetition should be performed with maximum intent, whether you're jumping, throwing, or lifting. The goal isn't to finish the workout feeling exhausted, it's to ensure every rep is fast, explosive, and high quality.

Because of this, power training looks very different to traditional strength training. Sets are typically kept short, repetitions are low, and longer rest periods are used to maintain maximum output. Once your movement speed starts to decrease, the quality of the training drops, making it time to rest or finish the exercise.

For climbers, this is what helps turn strength into explosiveness. It allows you to generate greater momentum, and attack bigger dynos with confidence. The following exercises are some of the best ways to develop explosive power off the wall, helping you move faster and make the most of the strength you've already built.

Explosive Pull Ups

Once a strong pulling base has been developed, the next step is learning to apply that strength quickly. Explosive pull ups are one of the most effective ways to develop this ability, making them highly relevant for dyno performance.

Unlike weighted pull ups, the focus here is not on load but on speed. Each repetition should be performed with maximum intent, pulling as fast and as powerfully as possible from a dead hang. The goal is to accelerate your body upwards with as much force as you can generate.

For dynos, this ability directly contributes to a more powerful upward drive during take off. It also improves your ability to commit to dynamic movement and generate momentum quickly when leaving the wall.

To maintain quality, use low repetitions (typically 1–3 per set) and take full rest between sets. Every rep should be treated as a maximal effort attempt, not a fatigued repetition. As soon as speed drops, the set should end.

Box Jumps

Box jumps are a simple but highly effective way to develop explosive lower body power, which is essential for dyno performance. While strength allows you to push force into the wall, power determines how quickly you can express that force during take off.

The key focus with box jumps is not height alone, but how quickly and explosively you can leave the ground. Each jump should be performed with full intent, driving through the legs to generate maximum upward force.

For dynos, this translates into a more aggressive and confident take off, allowing you to generate momentum more efficiently when moving dynamically between holds.

Keep repetitions low (typically 3–5 per set) and prioritise full recovery between efforts. Each jump should be treated as a high quality, maximal effort movement rather than a conditioning exercise.

How to Start Training

Now that you’ve seen some of the best exercises for improving your dynos, it might be tempting to add everything into your next training session. However, more isn’t always better. Effective training is about selecting the right tools for the specific adaptations you need, not simply doing as much as possible.

Before adding these exercises into your programme, take a step back and evaluate your current climbing. Think honestly about your strengths and, more importantly, your weaknesses. Are you lacking raw pulling strength off the ground? Do you struggle to generate enough lift during take off? Or is the limitation more about timing, coordination, or confidence when committing to dynamic movement?

There’s little benefit in prioritising exercises that target qualities you’ve already developed to a high level. For example, there’s no advantage in heavily focusing on weighted pull ups if you can already produce high levels of pulling strength relative to your bodyweight.

The most effective climbers are not those who train the most exercises, but those who train the right ones at the right time. Strength and power training should work together to support your climbing, not replace it. Use the exercises in this article as tools, and apply them based on what your climbing actually needs.

If you get this right, you’ll not only become stronger and more powerful, but you’ll also develop the ability to apply those qualities more effectively when it matters most, on the wall, committing to your next dyno.

Want more structured progress?

If you’re serious about improving your dynamic climbing, Waddage Climbing can help you take the guesswork out of your training. We build personalised programmes that target your specific weaknesses, combining on the wall performance coaching with structured strength and power development so everything actually transfers into your climbing.

Whether you’re trying to stick your first dyno or push into bigger, more powerful movement, coaching gives you a clear plan, accountability, and progression that’s tailored to you.