12 Killer Shoulder Exercises for Rock Climbers (Short Version)

Hooper’s Beta Ep. 39.5

Note:

This is the SHORT version of this video meant for people who already know how to do these exercises with proper form. If you are unfamiliar with these exercises, it’s important that you check out the long version of the video & blog so you can do them properly.

Intro:

Shoulder Circuit! This circuit is meant to be done with BANDS and BODY WEIGHT ONLY. No other equipment required (except maybe a try hard attitude)

The premise of this circuit is to incorporate activities that will help with climbing. It will help to establish strong, healthy shoulders. Which means stronger scapular stabilizers, rotator cuff, and antagonist muscles.

The Circuits:

1. Circuit 1 - 2x through 

   1. Bilateral external rotation with Scapular Retraction “No Money” x8-12 reps

   2. Standing HABD “Human T” x8-12 reps

   3. Standing D2 flexion “Sword from Sheath” x8-12 reps

   4. Plank Shoulder Taps x20 reps (10 on each)

2. Circuit 2 - 3x through

   1. Standing W’s/Robbery’s x8-12 reps

   2. Single leg balance single arm low row x8-12 reps

   3. Side plank with hip dip and reach through (if unable, just work on side plank) x6-8 reps

3. Circuit 3 - 3x through 

   1. Single arm external rotation @ 90 deg abduction single leg balance x8-12 reps

   2. Bilateral Shoulder Extension, single arm balance x8-12 reps

   3. Plank Bird Dog (if unable, try just plank with single arm or single leg extension) x10-12 (5-6 on each arm)

4. Circuit 4  - 4x through 

   1. Face pulls with overhead press x8-12 reps

   2. Plank Pull Down with elbow extension x8-12 reps

Disclaimer:

As always, exercises are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting new exercises.

Written and Presented by Jason Hooper, PT, DPT, OCS, CAFS

IG: @hoopersbetaofficial

Filming and Editing by Emile Modesitt

www.emilemodesitt.com

IG: @emile166