Chicks Training: More Tips for Bombproof Shoulders

Demo of Front Leaning Rest

Front Leaning Rest

Winter is nice because everything’s on ice, or, maybe all the ice gets you dreaming of warmer days, excited for splitter sandstone cracks.

Chicks offers so many fantastic programs: you can decide to head to Ouray for “The Jiffy” in February; or set your goals on rock climbing with an April launch in the desert; or, both!

Whatever your goals, shoulder stability is paramount.

I cannot stress the benefit of shoulder strength and stability enough. I’ve emphasized this in the past in Training Tip: Solid Shoulders.

For newcomers to Chicks Training Tips, it’s worth looking back through ALL my past posts to get a fuller picture of the progression of my training recommendations.

For those who’ve been doing their homework, I’ve included some great progressions.

At least once a week, preferably twice, do the following important shoulder-stabilization exercises.

Warm-up and Cool-down with Band:

(note: links to exercises at bottom of each section)

1X10

Attach band at knee height:

A) Y

B) 90/90

Attach band at shoulder height:

C) Rows

D) Flys

E) Pull Downs

For exercises A-E, squeeze shoulder blades together and down before moving arms. Maintain squeeze while reversing movements (harder than it seems). 

Training Tip: Solid Shoulders

Workout Exercises:

A)

Use light DBs and do movements sequentially (without rest) until all three have been completed:

3x

5x Front Raise

5x Lateral Raise

5x Reverse Fly

Again, squeeze shoulder blades together and down before moving arms for all three movements. Maintain squeeze while reversing movements (harder than it seems). 

Training Tip: Shoulder Stabilizers

B)

Do each of the following exercises once, or do one 3X with 30 seconds rest in between:

Ring Support – goal 30 secs

Handstand or Over Head Hold (25 – 45# pound plate) – goal 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

Training Tips: Core Movements

Training Tips: Core Movements (part 2)

C)

If you can do the preceding exercises as suggested, try adding the following exercises. Choose two movements. Do 3/4 sets with 60 seconds rest in between. DO NOT try all of these at one time. It will be too much for the shoulders to tolerate.

Side Plank with Hip Raise and Lower: goal 30 secs

Superwoman: 8 – 10 reps, on knees, full range of motion

Arm Sweeps: 8 – 10 reps, on knees, full range of motion

Archers: 4-5 per side, on knees or toes, full range of motion

 

Example Workout:

Warm up (as suggested above)

2×8 shoulder openers

2 x 5 cuban press

3×5 wall squats

Training Tips for Chicks

Mobility

Training Tips: Correct your Imbalances

3x

5x front raise

5x lateral raise

5x reverse fly

(As described above)

6x

2x turkish get up (TGU) per side

Training Tip: The Key to Getting Stronger

5x

5x toes to bar

5x l-seat pull-up or pull-Up

Training Tips: Core Movements

10x archers

3x

30 second ring support+30 second rest

Training Tips: Core Movements

Cool Down (as suggested above)

As always, I highly encourage you to seek professional help to ensure you have the best form possible on all movements. You can watch my short videos, Google, and You-Tube most of this stuff, however, having someone watch you and give you feed back is invaluable.

If you need information for a specific climb or trip of any nature you can contact me at:

carolyn@rippleffectraining.com

970-773-3317

Carolyn Parker

Founder Ripple Effect Training

Gym Jones, Fully Certified Instructor

AMGA Certified Rock Guide

Coach for Uphill Athlete

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