Drop Knees
When & Why to Use It
Drop knees are effective when:
- You’re on vertical or slightly overhanging walls with footholds at different heights or angles.
- You need to reach high or across the body with control.
- You want to stay close to the wall without cutting feet or burning out your arms.
- You’re dealing with sidepulls, gastons, or holds that favor rotational body positioning.
This technique reduces load on the upper body and increases efficiency in long, controlled movements or transitions.
What It Looks Like
One foot edges normally on a foothold while the other leg crosses underneath, causing the knee to point down or inward. The hips rotate toward the wall, and the spine twists slightly to keep the torso aligned with the direction of movement. The drop knee pulls the body into the wall, allowing for a longer reach or more stable position. Key visual elements: The back foot is twisted, with the knee dropped and the inside edge on the hold. The climber’s hips are close to the wall and rotated inward. The upper body appears coiled or twisted toward the reaching arm.
Common Steps
- Identify a situation where a foothold allows inward twisting (e.g., staggered edges or a sidepull).
- Place the back foot with the inside edge down, allowing the knee to drop inward.
- Rotate the hip and lower body into the wall as the knee drops.
- Use the tension in the leg and core to maintain position and reach upward or across.
- Reverse or unwind the drop knee when transitioning to the next position.
Key Principles & Cues
- “Twist to stay tight.”
- “Drop and reach.”
- “Use your hip, not just your foot.”
- “Pull in with your leg, push through your core.”
Common Mistakes
- Letting the back leg hang instead of engaging: Misses the stabilizing power of the drop
- Dropping the knee without rotating the hip: Reduces effectiveness and strains the knee
- Over-twisting the foot or torquing awkwardly: Can cause injury or foot slippage
- Staying too upright: Prevents full benefit of the lowered center of gravity
