High School

Week 7: Rotator Cuff Training

Learning Objective:

Climbing requires strong shoulders, yet few climbers do exercises to specifically target the four rotator cuff muscles. In this video, Eric Hörst demonstrates five simple, but effective exercises that every serious boulderer, indoor climber, and sport climber should do two or three days per week. The time investment is minimal (less than 20 minutes!), but the benefits include reduced injury risk and stronger climbing!

Duration: 30-40mins

Equipment:

Yoga Exercises - Just need to find a space and preferably a yoga mat / carpet

Rotator Cuff Exercises

Resistance Band can be substituted by light weights (empty water bottle)
Dumbbells / Filled Water bottle

IMPORTANT:

*Start with warm-up before trying these drills. Do 20-30 seconds of jumping jacks or skipping to raise your body temperature and increase blood flow to your muscles. You may also perform our usual school team training stretching exercises.

Warming up may also help reduce muscle soreness and lessen your risk of injury.

*STOP AT ANY TIME YOU FEEL ANY PAIN OR DISCOMFORT ON ANY PART OF YOUR BODY AND REST

Rotator Cuff training

- Start with the Yoga Warm Up here

- Rest for 5 minutes

- Proceed with the Push-Up exercise

- Rest for 10 minutes

- Proceed with Rotator Cuff training below

- END

Effective 10-Minute Rotator Cuff Training for Climbers

10-MINUTE ROTATOR CUFF TRAINING PROTOCOL

1. Dynamic warm-up of the rotator cuff (2 minutes)

2. Standing External Rotation -- 15 to 20 reps (45 seconds)

3. Lying External Rotation - 15 to 20 reps (45 seconds)

4. Reverse Fly - 15 to 20 reps (45 seconds)

5. Dumbbell Scaption - 15 to 20 reps (45 seconds)

6. Lying Internal Rotation - 20 reps (45 seconds)

7. Repeat exercises #2 through #6. (4 additional minutes)

Allez and Have Fun!

Stay safe and take care!

Please feel free to contact Akmal at akmaluwc@gapps.uwcsea.edu.sg

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