Don’t forget all the great training you’ve learned so far and keep implementing it! Next on the list we add additional shoulder stabilizers and leg strength for mountain athletes.
Our shoulders are vital to all sports and they are a joint that is frequently at risk. Falls during climbing and skiing (heck falls in general) can have a huge impact on that joint. We can have an enormous range of motion (ROM) in our shoulders – to have that ROM our shoulder joint needs to be very strong and very stable to reduce risk of injury.
I’ve already mentioned static holds which are fantastic for training stabilizing muscles (see last post):
- FLR – front leaning rest on rings
- Ring Support – again a hold on rings
- Handstand Holds – just what it sounds like
Front Raise – Standing holding light DBs in hands with glutes engaged and shoulder blades retracted raise DB in front of your torso to eye level and lower without loosing retraction in shoulder blades 3 x 8.
Lateral Raise – Standing holding light DBs in hands with glutes engaged and shoulder blades retracted raise DB to the side to eye level and lower again without loosing retraction in shoulder blades 3 x 8.
Reverse Fly – Bend forward as for a bent over row, raise DB to the side by retracting the shoulder blades and engaging the deltoids, lower 3 x 8.
Y’s with Bands – Using a band attached to an object at knee height, raise arms to 11 o’clock and 1 o’clock retract shoulder blades during the entire movement. 2 x 8
Low Trap Flys with bands – Bend over as for Bent Over Row, only not as far and separate legs. Then with arms bent and elbows lower than shoulders, with band under forward foot, fly the arms back. 2 x 8.