We all know how to climb...

It comes naturally to us when we're kids.

But as we get older, sit at desks, and stop moving the way we were designed to, we lose that functional skill.

Bouldering (climbing without ropes or harnesses) is one of the best ways to get that skill back. It builds functional strength, tests your problem-solving under pressure, and teaches you how to control your body weight.

But if you try to muscle your way up the wall, you're going to fail.

You have to climb smart.

Here are the fundamental techniques you need to know.

Because you aren't using a harness, safety is entirely on you.

The golden rule for safety is simple: never ascend higher than you are willing to jump down from.

Always make sure you are climbing over a proper crash mat, and learn how to land properly (absorbing the impact with your legs and rolling if necessary) before you start pushing your vertical limits.

The biggest mistake beginners make is treating a climbing wall like a series of pull-ups.

Your arms will gas out in minutes if you do this.

Your legs are significantly stronger than your arms. They are your primary climbing tools. Your arms are simply there to keep you attached to the wall and help maintain your balance.

Always move your feet up the wall first. Plant them securely, and then use your powerful leg muscles to push yourself upward to the next handhold.

You can't just slap your foot against the wall and hope it sticks.

Plan your foot placement. Be precise.

You want to use the edges of your climbing shoes or the ball of your big toe. Once you place your foot on a hold, press it firmly against the wall and keep it there.

Trust your footwear and trust your legs to hold your weight.

A bouldering problem is exactly that: a puzzle you have to solve with your body.

Before you even touch the first hold, stand back and map out your route.

Figure out where your hands will go, where your feet will follow, and how your body will need to shift. As you climb, try to stay at least one move ahead in your mind.

When you are on the wall, move smoothly. Try to avoid pausing between moves, as hanging stationary drains your grip strength fast.

Step lightly, reach only as far as you absolutely need to, and grip the holds using only the amount of force required. Over-gripping is a fast track to forearm fatigue.

And most importantly: remember to breathe.

Sometimes the next hold seems just out of reach. Before you try a reckless jump, try adjusting your body mechanics:

• Reach Backward: It sounds counterintuitive, but reaching back and underneath your body (similar to reaching under a bed) can adjust your center of gravity and allow your other arm to extend further up.

• Stand Upright: Bring your hips as close to the wall as possible. Keep your weight centered directly over your feet instead of leaning out away from the wall. This instantly gives you more vertical reach.

• Bumping: This is a slightly more advanced technique where you use a mediocre hold to gain just enough upward momentum to quickly "bump" your hand up to a better hold just above it.

Bouldering is a technical skill. Stop trying to muscle through it. Focus on your feet, keep your hips in, and let your legs do the heavy lifting.

If you're serious about upgrading your physical capabilities, mobility, and movement, take the next step.

Pick up a copy of Essential Parkour Training for free when you join the $1 Survival Fitness Plan Challenge at www.SurvivalFitnessPlan.com/challenge.