Shoulder Workout for Rock Climbers

Shoulder Workout for Rock Climbers

Today I will be sharing my go-to shoulder workout with you. I have experimented with many shoulder exercises over the past ten years and this workout is by far my favorite. At the end of the day, I want a workout that is quick, effective, and requires minimal equipment or setup.

The reason that I actually do this workout is that it takes less than ten minutes and the only piece of equipment you will need is a resistance band. 

Shoulder health is a necessity for rock climbers. This workout will help to make you stronger and healthier by addressing the imbalances created by climbing. As your shoulder health improves, there will be a positive effect on your posture. Improved posture leads to more efficient breathing, and if you can improve your breathing, your entire body will begin to function more effectively.

Sounds great, right?!

The workout itself consists of 4 movements that we will do as follows:

Left arm - 5 reps then hold full position for several breaths
Right arm - 5 reps then hold full position for several breaths
Move on to the next exercise.

To get the most out of each exercise, we should sync our movements with our breathing.

The breathing pattern for this workout is very simple.
Exercises 1-3  Inhale up, exhale down.
Exercise 4 Inhale out, exhale in.

I hope you're excited to increase the strength and health of your shoulders!

Let's Get Started!

Exercise #1 Forward Shoulder Raise

Start with your palms facing back behind you and lift your arm straight out in front of you and over head. 

Complete 5 reps and on the 5th rep, hold the full position for several breaths. Repeat with the other arm and then continue to Exercise #2.

Exercise #2 Wide Shoulder Raise

Keep your palms facing in throughout this movement as you lift your arm up and out diagonally. 

Complete 5 reps and on the 5th rep, hold the full position for several breaths. Repeat with the other arm and then continue to Exercise #3.

Exercise #3 Lateral Shoulder Raise

Start with palms facing behind you. Bring your hand to your side and raise the arm up to shoulder height (or higher if you have the flexibility; don't strain). Keep your palm facing down throughout the movement.

Complete 5 reps and on the 5th rep, hold the full position for several breaths. Repeat with the other arm and then continue to Exercise #4.

Exercise #4 Opening Outwards

Grab the band with both hands, palms facing up. Start with your hands about shoulder width apart, arms in front of you at shoulder height. Now move your ams out to the side, staying at shoulder height.

Complete 5 reps and on the 5th rep hold the full position for several breaths.

Let your arms relax by your sides for a bit and then complete another round (or 2!)

That's it! You've just completed my very own favorite shoulder workout! I am currently doing this workout twice a week and I love it. I just keep a resistance band in my backpack and I can easily fit this workout into my schedule. 

I sincerely hope that you will take the time to give your shoulders what they need so that you can stay healthy and climb for as long as you'd like.

Please let me know how this goes and don't hesitate to reach out with any questions or comments that you have. 

Wishing you strength and health that exceeds your expectations. Cheers!