Chicks Training Tip – Solid Shoulders

If you are new to the Chicks Training Tips take a few minutes to read the previous newsletters, there’s a lot of great information in there! It’s incredibly beneficial for all the Chicks to be introduced to new movements and concepts for training, implementing these in a regular workout in almost any fashion will create positive change. So re-read the first 15 installments to get a look at all the great movements, VIDEOS have been included.


Now on to the meat of the matter…Solid Shoulders!

Life, much less rock and ice climbing, requires us to injury proof our bodies. The number one over looked aspect of training: foundational movements that create strength and stability in joints. Our shoulders are one of the highest risk joints we have, especially for climbers. Let me explain, the shoulder joint allows us to move our arm in almost 360 degrees of movement in one plane, 180 degrees in another. The knee and the hip have less mobility and larger muscles to stabilize movement. Our shoulder relies on numerous tendon and ligament attachments and dozens of muscles to move and stabilize. A simple slip and fall can cause damage to the shoulder, unless we make it strong and stable to sustain unpredictable impacts.

So let’s make those shoulders bullet proof.  Once a week or before any training session go through these important movements and holds to stabilize the shoulders.

With bands, complete at least one set of ten repetitions as warm up and cool down of the following:

First two movements:

Y and 90/90
With band attached at knee height. Primary focus is shoulder blade stabilization, squeeze shoulder blades together and down before moving arms, maintain squeeze while reversing movements (harder than it seems)

Next three movements:
Rows, Flys, Pull Downs
With band attached at shoulder height. Primary focus is shoulder blade stabilization, squeeze shoulder blades together and down before moving arms, maintain squeeze while reversing movements (harder than it seems)



Then:
1 – 2x a week include:
10x Front Raise
10x Lateral Raise
10x Reverse Fly
with light DBs movements are done sequentially without rest until all three have been completed.
Three rounds.
See video in previous Training Tip 

Last but not least 1 – 2x a week complete a series of static holds:

Ring Support – goal 30 – 60 secs
Handstand or Over Head Hold (25 – 45#)  – goal 30 – 60 secs
FLR – Front Leaning Rest (Plank with hands on gymnastic rings, toes on floor or slightly elevated on a 12” box) 90-120 secs
See video in previous Training Tip 

If you add these in weekly, your shoulders will be stronger and more stable quickly, allowing you to climb harder and stay injury free.There are videos of all movements in previous Chicks Newsletters, and I’ve added videos of movements that are new in the above workouts, and as always if you are unsure how to perform any of these movements get professional instruction.

If you need information for a specific climb or trip of any nature you can contact me via e-mail.

Carolyn Parker

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