A Killer Home Shoulder Workout for Rock Climbers (Full Length)
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- Опубликовано: 16 июн 2024
- For more content like this as well as in-depth blog writeups and links to research articles, go here: www.hoopersbeta.com/
To watch the short version of this video, go here: • 12 Killer Shoulder Exe...
// Timestamps //
Intro (00:00)
Why Circuits? (00:51)
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Circuit A (01:17)
- Exercise 1A: No Money (01:23)
- Exercise 2A: Human T (02:10)
- Exercise 3A: Sword from the Sheath (03:00)
- Exercise 4A: Plank Shoulder Taps (04:17)
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How to Secure a Theraband to a Door (04:41)
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Circuit B (05:10)
- Exercise 1B: Standing W's (05:25)
- Exercise 2B: Single Arm Low Row (06:11)
- Exercise 3B: Side Plank, Dip, Reach-Through (07:33)
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Circuit C (08:25)
- Exercise 1C: Single Arm External Rotation (08:49)
- Exercise 2C: Bilateral Shoulder Extension (09:53)
- Exercise 3C: Plank Bird Dog (10:50)
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Circuit D (11:30)
- Exercise 1D: Face Pull, Overhead Press (11:50)
- Exercise 2D: Plank Pull-Down, Elbow Extension (12:50)
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Outro & Outtakes (13:48)
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.
Anatomical Image Attribution:
Anatomography / CC BY-SA 2.1 JP (creativecommons.org/licenses/...)
Elevator Music:
bensound.com
Written and Presented by Jason Hooper, PT, DPT, OCS, CAFS
IG: @hoopersbetaofficial
Filming and Editing by Emile Modesitt
www.emilemodesitt.com
IG: @emile166 
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Does anyone think they're actually gonna come back stronger after this quarantine with all the home workouts going around??
I actually think all this time to focus purely on strength training is going to make me way stronger than before though I doubt it'll make me a stronger climber than before.
@@sirmatt279 good way to think about it. Climbing is a skill, skills require practice. But being strong any healthy can allow you to practice that skill safer and with a new skillset to assist! Stay strong 💪👍
funny enough, this quarantine motivated me to start strength training for the first time! I've plateau'd at 5.11 / V3 so many times and I'm breaking through at last!
Update on strength?
This channel is so well done. Love the anatomical pics of muscles being used and the handy time stamps in the description. You guys rock 🪨
Omg! A video version of the super shoulder program that I can recommend to people. Stoked!
JUST THANKS FROM SPAIN. Such a long time looking for something like this for my shoulder diconfort. Real thanks for sharing this.
Amazing! Thanks for including all those tips and cues so we can optimize our reps :) it's super helpful to see exactly what muscles we're targeting with our movements and where we should feel fatigued!
Merci for making the shorter version
This is such great content.
Thanks hooper! I'm glad I stumbled upon your shoulder workout. I found it helped fix all the clicking sounds my shoulder was making before. I really appreciate the quality content you post and I'm shocked you don't have more subscribers. Keep up the good work and thank you for fixing my musical shoulder!
Absolutely! That's awesome that it helped. You're an example of why we like making these videos! Thanks for your support and yes, hopefully the videos will get spread around more and more :)
great work, thanks. :)
Love the short/long video idea!
Credit to Emile. Thanks for the feedback, we may have to continue that in the future.
This work out is so good, its kicking my ass, but still so good
Glad you're enjoying it! Thanks for the share.
Merci for your jobs & share of knowledge with us ! Really helped me with my shoulder problems. Got me a full recovery + strenghening ! Exercices + shoulder care are very importants for climbers.
Love to hear it!
been looking for these exercises for years. just in a country where sports science is not much of a thing for athletes. THANKS!!
just would like to ask though. how long should i be doing this or when do i know i am completely balanced / strong enough?
context: i stopped climbing for 5 years because of priorities. i had shoulder problems before i stopped, which is the reason why ive been looking for this type of workout. currently, i had now shoulder injuries after trying the tests you suggested. i would like to go back climbing 3 years from now. i am 41 years old. i am aware i need to have a very slow progression in training because of my age. so, i am gonna start the training as early as now. i already started with the basics for about 3 months ago. just light to medium intensity cardio (flat to steep running). basic pull ups (can do about 35 full pulls before. now, i can barely reach 10 even after 3 weeks of gradual progression), basic push ups (similar degradation to pulls), some TRX exercises for shoulders and back. level of climbing before i stopped = hardest send is 5.12c. i would like to climb again and reach this level, or best, better. so, if i were to climb 3 years from now, should i start doing these exercises now? when do i stop? or, should i be stopping or never? how will i know that i am balanced?
THANKS!!!!!! :) :)
Awesome content guys! Will you do one on a shoulder mobility routine similar to the hips one?
What range are you lacking? Overhead, rotation, or just general?
Overhead for sure, but I’m going to say general :) I think neglecting shoulder mobility led to some of the impingement/tendonitis issues you’ve mentioned in other videos
This video was great I wish it also recorded your back so we can see what you mean by "back and down"
Ahh good point! Will have to consider that in future vids.
Really enjoying the content on your channel! Curious what weight of resistance band you're using?
That's therabands second strongest. Can't say the actual weight / pound / kg of resistance though as it's dependent on the length of the band.
Quick question: How long are the bands you´re using? Because mine are 1,5 meters (5ft.) and I´m kind of struggeling to make the angles work. Especially for those exercises where I double th band.
What's your frequency recommendation? 2x/week, etc.?
Which length of theraband should I buy for this routine?
Two questions:
1. I see you are doing a plank on your fists rather than on your palms/hands. Is there any specific reason?
2. I noticed in the background couple of barefoot shoes. Do you recommend barefoot for everyday use?
What strength Theraband are you using / would you recommend here?
The purple is theraband and is one of their tougher ones but it's best to have a range of difficulties available to you.. Start with quality reps with less resistance so you can make sure you do it with proper form then work up from there.
I'm guessing you probably don't answer questions on older videos, but how would you program these if we still have access to a climbing gym. On off days?
Also, do you take any rest in between sets and in between circuits?
Depends on your climbing frequency. I like to say make sure you have two pure rest days (may be stretching, just not climbing or strength training) so if you are climbing 3x/week, that may mean you have to program it on an off day, or simply do it on a day where you have more time, perhaps a technique day with climbing.
Take a short rest between rounds and circuits as needed.
@@HoopersBeta Wow amazing, wasn't expecting an answer. Shoulder stability is a big weakness of mine so I'll try to incorporate this in my routine.
Thank you
Wait, so I do circuit A one day, B the next, and so on? Sorry if it’s a stupid question
After you complete circuit A, just rest a few minutes, then begin circuit B :)
Often when you're in a plank position it looks like your elbow is hyper extended. That is all.
Thank you so very much.. Much obliged, ✨.... Please can you share suggestions for Golfers Elbow. Thanks again
Is this intended to do all 3 circuits in 1 session?
Correct! You can reduce to 2 sets of each, or just attempt the first 2 circuits if you're having any difficulty, though. Always good to work your way up!
@@HoopersBeta awesome thank you sir!