12 Lower Trap Exercises for Climbers (Beginner to Expert)
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- Опубликовано: 13 апр 2021
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// SHOW NOTES //
INTRODUCTION
Pick your favorite and I’ll share mine! This is an addition to last weeks video all about the lower traps. In this video we focus more on a few alternate exercises (with progressions) to lower trap strengthening. That way, you can safely pick an easier starting place and work up from there! Learn to train properly rather than just going as aggressive as you can!
See the exercise list, descriptions, and my recommendations below!
Be sure to check out the full video on the lower traps if you have other questions!
• Why Your Lower Traps a...
EXERCISE LIST
Supine D2 flexion - no resistance
Supine D2 flexion with band resistance
Supine D2 flexion with band resistance on foam roller
Standing D2 flexion
Prone on table single arm scaption full range
Prone on table single arm scaption full range with weight
Quadruped Shoulder flexion with opposite arm push up plus
Prone flat on ground end range single arm scaption “Y” with weight
Prone end range Y “Superman”
Standing Y with resistance band
Standing Band Angel
Face pull with overhead press
EXERCISE DESCRIPTION
Supine D2 flexion - no resistance - start laying flat on your back. Make a fist with your thumb sticking out. If performing on the left arm, reach the left arm down and across your body towards the right pocket, then, reverse as if “drawing a sword” and raising it overhead. Externally rotate your arm so that the thumb ends up pointing down towards the ground at the end of the movement. Your arm should be in a Y position, or about 8-12 inches away from your head and the end. Repeat.
Supine D2 flexion with band resistance - perform the same motion as above but now hold a resistance band in both hands. Using the same example from before, your right hand will anchor the resistance, the left hand will move.
Supine D2 flexion with band resistance on foam roller - this is the same as above BUT the foam roller acts as a cue. Focus on squeezing the shoulder blade down and squeeze the foam roller to help your engagement.
Standing D2 flexion - this is the same as the supine D2 flexion with band resistance except you are now standing. Caution: this is where upper trap compensations can occur. Make sure to feel this on the inside of the lower aspect of the shoulder blade. This is the lower trapezius muscle.
Prone on table single arm scaption full range - start in the prone position near the edge of your bed or table. A rolled towel here on the forehead helps to protect your nose. Let the arm dangle off the side of the bed. Next, raise the arm up with the thumb pointing towards the sky. You should finish in a Y position. Make sure to squeeze the shoulder blade down and back. You should feel this in the mid and lower trap region, not the top of the shoulder/neck.
Prone on table single arm scaption full range with weight - same as the aforementioned but with weight. This exercise is bolded because of the wonderful activation research has shown for the lower trap. It was rated as the best in one study but did not compare all of the exercises we have listed here.
Ran out of room!! For the rest, please check out the show notes:
www.hoopersbeta.com/library/l...
// DISCLAIMER //
As always, exercises and rehab programs 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 a new training or recovery program.
// CREATORS & PRODUCERS //
Jason Hooper (PT, DPT, OCS, SCS)
and
Emile Modesitt (@emile166)
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#climbinginjury #climbingtraining #physicaltherapy 
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This channel is SO underrated!
Yes!
So can you curate a spotify playlist cause that song was awesome!
I'm glad the amount of time I spend looking for the right music for these videos doesn't go unnoticed xD
-Emile
sick song, never heard of'em. gonna listen to this while i do some repeaters boyyyyyyyy
I stumbled upon you guys this week and am so stoked on your videos! I would love to see how you organize your week of climbing and training so I could implement a safe and solid plan for my self!! keep up the great work!
I just want to mention that I appreciate the content. I typically prefer reading for things like this, and I'm always impressed at how well the articles you upload mirror the videos. Thank you for doing that.
Perfect!! I needed a video just like this. Thank you.
thanks for this! been looking for lower trap exercises using resistance bands for awhile, this video is the perfect length, and the variety is awesome.
Damn uploaded 8 seconds ago? And right as I was gonna watch the previous video too. It’s my lucky day
Found this video to help my hyper mobility. Thank you so much!
You are the best! Huge thanks from Brazil! Dr. could you do a video about knee pain? I've been feeling lot's of pain from heel hooks, and sometimes, even when only steping a high feet the knee hurts. Have no idea what exercises should help!
Great video! I have a lot of trouble isolating my lower traps and not incorporating or activating the upper traps. Any tips? I think I just need concentration and practice.
Awesome 💪
Great exercises, definitely incorporating these into my rotation! What song is that?
Omfg, what is the song you used for this video!! Please link it 🙏 its fire 🔥, just like this video
Hi, I have a quick question. I injured my big toe while climbing around 2 weeks ago. It was a hyper-extension of a ligament so nothing serious but is there anything I can do speed up the process besides icing it. Keep up the good content!
Exactly what I need ! Desperately need to train my upper body and shoulder agility.
PS what's background music ha
Best Climber Channel so far, not so much advertisement as in Climbing daily, No cringe like f.e Nikken in Erik Karlsson Bouldering, No nonsense "Im so strong, look when I climb better than an MMA fighter... la-di-da" like Magnus Midtbo... to give just a few examples. Dr Hooper is funnier, smarter, more educated and therefore much more interesting than the rest. Can believe his channel is not at the top of the climbing channels. I find his more educational than all the rest of the channels combined.
People...this vid has only 2000 views, that's like 2€ or something...Its time to give credit where credit is due. You, like me; are likely barely scraping by because of covid, and if memberships and patreons is out of the question..Like every video and recommend this channel.
Its the least we can do to get great content for free.
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If you read this. Take that step.
Thank you for your comment and wonderful support!
@@HoopersBeta Least i can do. Thank you for sharing your knowledge and personality.
It's me, Weak Trap Guy again. I've found I can do most of the exercises when performed on one arm at a time, but that they're incredibly challenging when doing them with both arms simultaneously.
Obviously this is something best addressed in person by a physio, but surely there's benefit to working up from the basics and reinforcing symmetrical movement patterns if only since it appears to be a weakness. Are there any fun little proprioception queues for proper lower trap engagement I can focus on? (You've mentioned external queues in other videos, just curious)
what's the pelvic tilt here? :)
awesome content btw
beautiful, nice job. Really appreciate your job. In my opinion, the way you performed facepulls could possibly lead to internal rotated shoulder abd some others problems with it. It is due to riding more elbow than hands. Its supposed to be driven by hand, increase external rotation, for better results change to under grip, facing thumb to the back. Im look forward to your answer and explanation. Thanks, keep up doing great job.
Thank you for the comment and the good question! Good scapular engagement can and should help prevent the issue your mentioning. Also, the thumbs back just creates forearm supination, it doesn't necessarily add more external rotation. And in this case, since this is focused a bit more for climbers, palm forward is a more realistic position for climbers.
Any advice on if you're really dominant with upper traps in these exercises?
There are many tips but hard to say which one will have the most impact for you. For starters, I would start with easier exercises that help cue more mid/lower trap activation. I would consider reducing the resistance as well as too much resistance can trigger compensations. I would also consider implementing some sort of feedback system. Using a friend/training partner to tap on the area you want to activate can help. You can also consider use of something like kinesiotape over the area you do not want to activate which can help cue you because if you stretch out the tape you know you are activating that area. There are many more tricks that can be employed so just know it's not hopeless ;)
Awesome. But then how to best stretch out the lower traps? I've tried starting to work them and am now getting a whole new part of my back seizing up... apologies if you've covered this somewhere and I missed it.
Though I just realised that I've gone straight to face pull w/ overhead press (got that from another of your vids) but you're calling that level 12 here, maybe I should work up to it.
Stretching question still stands though?
Yeah you might just be overworking the muscles a bit quickly but no haven't shown any specific stretches for that in a vid. I would recommend trying to roll out on a foam roller or clasp hands together and reach forward and gently to the sides (can google "rhomboid stretches" for that s well).
Do you recommend using a cable machine rather than rubber bands for some of those exercises, for a more constant force throughout the full range of motion?
Yeah cable machines are great if available. They have the added benefit of being easier to track your weight changes which can make your training more objective.
@@HoopersBeta good point, thanks for your input!
Athleanx would say with those face pulls ur thumbs should be pointed behind you, not at ur head (for better external rotation). do u think it matters or makes any difference?
Would not make a significant difference, that's just pronation vs supination of the arm and because this is always focused on climbers pronation would be better (palms forward) as that's the more common position we will find ourselves in while climbing. Good question though!
@@HoopersBeta great piece of info. Thanks!
@@HoopersBeta 🌋 You're my new athleanx.
Who made the music?
Song is called "Mood" by WEARETHEGOOD :)
pnf?!