INTRO: Most climbers have extremely tight scapulas and shoulder stabilizers with anterior internal rotation of the upper torso (fancy huh!). This will eventually result in poor posture! *The use of power bands allows the climber to increase tension whilst conducting isolated or compound exercises and maximize full Range of Motion (ROM).
**The following drills are a great way to warm up before a climb, conduct shoulder mobility and workout in almost any environment.**
GOAL: 2 reps per arm of 30-60 second holds
PREP: *Grab a LONG power band with an appropriate amount of resistance for your level of fitness.
**Sling the band in a cat’s paw over the pull-up bar. (see photo)
EXERCISE 1: OVERHEAD PASSES WITH BENT ELBOW
STEP 3. Walk away from the bar and keep your elbow up high and close to your ear.
STEP 4. Lean forward and hold the position until the desired level of tension and stretch is reached.
EXERCISE 2: DISTRACTIONS
STEP 4. Now look through and underneath your arm, maintain tension and rotate
EXERCISE 3: LATERAL OPENERS
STEP 1. Loop the band around your wrist.
STEP 3. Set a solid foundation with your feet.
STEP 5. Now drop your shoulder and look away. Hold stretch and breathe into it.
ABOUT JAMIE STANIC
FITNESS MANAGER @PG SF: Jamie started his rock adventures at 16 and pursued climbing whilst in the Australian Army Special Forces. His passion for climbing led him to Planet Granite whilst visiting the US during winter holidays each year. Now a fellow resident, Jamie has been working toward educating mobility and flexibility as a personal trainer and CrossFit coach. For personal training, Jamie can be contacted at firstname.lastname@example.org