hey I'm dr. Sam I'm a physical therapist here with REI co-op and with the help of
Anna we're going to run through some exercises for you I know that rock
climbing can be a really technical sport so please take this cross training
regimen as a way to prehab and prevent injuries while you're on the wall
we're gonna focus on side plank with overhead press shoulder external
rotation shoulder internal rotation jump squat single leg squat side plank with
lateral pull down push up with single arm row shoulder external rotation to
pull apart during this video we'll do a quick demo of each exercise and lay out
a basic training plan for you remember before you start any exercise to consult
your doctor or physical therapist if needed side plank with overhead press
this exercise is really great for working on some good core stability
while moving that arm so as an against into this position
she's really going to make sure that her hip stays up and she's engaging her
obliques and her glutes here as she's pushing overhead you can see that her
elbow here is staying right underneath her shoulder just to make sure she's
nice and stable and her head isn't alignment with her spine try to do about
12 to 15 if you can for one set don't forget as you're going through this just
to breathe nice and rhythmically and then to make it easier if you need you
can go down to your knee and try to work on that plank through there
shoulder external rotation so to get you ready for these exercises and especially
with climbing where your arm can be in some awkward positions we want to warm
up that rotator cuff so with this shoulder external rotation exercise
Anna's really focusing on making sure that she stays up in that 9090 position
not arching too heavily through her back or letting that shoulder rotate forward
she's only gonna do a few on each side for us but try to see if you can do
about 15 to 20 to make up one set so it's basically that 90 degrees of
abduction and then 90 degrees making almost like a box here so that way we're
really getting into that optimal position shoulder internal rotation as
your aren't gonna have a tendency to get to those awkward positions rock climbing
this internal rotation exercise really helps to get an idea of where it is in
space so as you are pulling through like Anna's doing here you want to make sure
that you're not arching your back to really get to that start position
or letting that shoulder come forward and is only gonna do a few for us but
the idea is to be able to do 15 to 20 to really prep this rotator cuff for
exercise
jump squat
with this exercise we're gonna build explosive power through those quads
those glutes and those calves as you raise up into that jump
so zayna's getting ready and that squat she's making sure again knees aren't
diving together and really trying to land softly great keeping that back
straight throughout the movement try to do 15 to 20 if you can to make it a bit
easier and it's just gonna go up onto her toes and extend through those ankles
single leg squat as you're looking for your next hold you might find yourself
in a position where you're balancing on one leg so this exercise really helps to
build that endurance and disability while you're in that position as Ana
goes down into that single leg squat she's really making sure that her knees
not going anywhere staying in a nice straight plane with her foot and as you
can see she's keeping her back nice and straight as she goes into that position
the goal is to be able to do 15 each side and having a rest of about 30
seconds between them to make it a little bit easier think about just tapping that
heel down in front side plank with lateral pull down this exercise is great
to really work on stabilizing through your core as you're doing an arm motion
really trying to stay nice and flat through that position recruiting her
glutes and her obliques as well as keeping that shoulder in a nice position
and is only going to do a few for us on each side but you want to try to do 12
to 15 on either side as you're able to for one set to make it easier and it's
just going to go down to one knee and still trying to maintain that hip nice
and tight push up with single arm row
this exercise is a great way to build that trunk dynamic stability as you're
working on building that lat endurance here so as she gets into that plank
position making sure that her back is staying nice and straight and not
letting those hips wobble as she pulls that dumbbell into a row great try to do
15 each arm if you can to make it a bit easier she's going to come down to this
tall kneeling position and still working on that row because we really want to
make sure that we get some good strength through those lats shoulder external
rotation to pull apart to really make sure that those rotator cuffs and the
small muscles of your back are ready to go this lateral pull exercise will focus
on those without trying to really extend those arms out to the side you want to
think about squeezing those shoulder blades together
so here Anna's doing a great job of focusing on bringing those shoulder
blades together instead of really arching through her back and pushing her
shoulders forward try to do 15 to 20 to really get those shoulders primed and
ready to go now that you've gone through that one time take a little break about
a couple minutes and then see if you can go back through that two to three more
times throughout the week try to get this training in two to three times
combining that with some hang board and some cardio work as well here's a
reminder of the exercise list again with a number of suggested repetitions
remember the these exercises are more focused on prehab so if you're looking
for stuff about technique check out some of the other videos nice work
you