Onsight Rock Gym

5335 Western Avenue

Knoxville, TN 37921

(865) 888-9123

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5335 Western Avenue
Knoxville, TN, 37921


Onsight Rock Gym is a brand new, world-class indoor rock climbing gym in Knoxville. Featuring over 12,000 sq feet of climbing surface and walls that soar over 50 feet tall, we are Knoxville's largest and tallest rock climbing gym. Onsight offers top rope/lead climbing and bouldering for all ages and abilities as well as a wide array of programming for adults and youth. Onsight even has a separate climbing room for private parties and events. We are proud to be a part of Knoxville's community! 


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Training Tips with Daniel

Mackenzie Wilder

Body tension: Body tension is created in the core but is not limited to the glamour muscles (the rectus abdominus "six pack") people always hear about but also internal and external obliques, transverse abdominus and the trifecta of spinal erectors on your back. When we climb our fingers and toes make contact with the wall but these "core" muscles engage to unify the mechanism that is your body. Mastering the Mechanism: One great exercise for creating body tension at home or in the gym is planking. Planking on hands will tax the shoulders a bit more than if planking on your forearms. Alignment is key. Get your palms under your shoulders and weight your entire hand, spread your fingers wide like rays of sunlight and place some of your weight in the fingers rather than just your heels of your hands. Be mindful of the angle of your back and don’t let your hips fall down. If planking on your forearms, line up your elbows under your shoulders and remember to engage your hands. Some other plank variations: make your feet as wide as your hands (or elbows, whichever plank you prefer) and alternate raising one leg off the floor and then the other raising the raised leg no higher than your booty. Once you have gotten better at that variation, practice raising your leg and the opposite arm at the same time for a more tricky variation that requires more focus and concentration. Other ways to make planks more fun: use the gymnastic rings for your arms and place your feet on a large exercise ball for a very unstable plank that will require you to really engage your core. Side planks: can be done on your forearm or your hand and on one leg or both. I like to engage my obliques more fully by pushing my hips toward the sky.
Super mans are great for your spinal erector group. Lie on your belly, keep your arms extended in front of you lift them while lifting your chest off the floor. While simultaneously extending your legs and lifting them off the ground as high as you can. You should feel the burn in your mid to lower back on the strips of muscle on either side of your vertebrae, these are your spinal erectors. When doing this exercise you should look like superman flying through the air, with your weight on your belly. (side note, I recommend emptying your bladder before performing this exercise as your body weight on your belly can place pressure on your bladder!) When doing these exercises that tax the core, sometimes I find myself holding my breath, this does not help, instead of measuring the duration of your exercises with a stop watch, try measuring the duration of your planks by the number of quality breaths you take, this will encourage better breathing and better gains from your exercises. In addition I find good breathing while doing these exercises translates to better breathing while climbing, don’t forget to breathe! Always warm up and listen to your body when doing these exercises. And remember if you’re not having fun, you’re doing it wrong!!!!!!!!!!!!!!