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)
Attach band at knee height:
Attach band at shoulder height:
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).
Use light DBs and do movements sequentially (without rest) until all three have been completed:
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).
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
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
Warm up (as suggested above)
2×8 shoulder openers
2 x 5 cuban press
3×5 wall squats
5x front raise
5x lateral raise
5x reverse fly
(As described above)
2x turkish get up (TGU) per side
5x toes to bar
5x l-seat pull-up or pull-Up
30 second ring support+30 second rest
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: