Whether you are ramping up for your first climb, are an experienced climber or are recovering from an injury, shoulder extension exercises are an important part of an indoor rock climbing training program. Because climbing calls for repeated extension of your shoulders, make sure that your body is prepared for the wear and tear of the sport before you actually put it to the test. By completing shoulder extension exercises on a regular basis, you'll not only strengthen your climbing skills, but you'll be less prone to injury and have more endurance once you hit the mountain.
Standing Hand Weight Extensions
Stand with your feet shoulder-width apart. Bend over 90-degrees at the waist, holding a hand weight in each hand, with your arms hanging straight down. Raise one arm back at a time until it is parallel to the floor, and then slowly lower. Repeat two sets of 10 repetitions.
Table Hand Weight Extensions
Lie down on your stomach on a table with one arm resting at your side. Hold a hand weight in your other hand and drop this arm off the table so that your hand is resting near the floor beneath your shoulder. Keeping your elbow completely straight, lift your arm back toward the ceiling. Try to raise the weight at least 2 inches past the table. Slowly bring your arm back to where you started from. Do two sets of 10 repetitions for each arm.
Active Shoulder Extensions
Stand with your feet shoulder-with apart and your arms at your sides. With your palms facing backward, lace your fingers together and push your hands behind you until your shoulders are fully drawn back. Hold this position for 15 seconds. Relax and repeat one time.
Isometric Shoulder Extensions
Stand straight with your back pushed up against a wall and your arms at your sides. Push your arms into the wall while holding your elbows straight. Maintain for five seconds. Complete 10 repetitions.
Article Written By Elizabeth Grace
Based in Grand Rapids, Michigan, Elizabeth Grace is a freelance writer. She holds a Bachelor of Arts in public relations from Pepperdine University, and has 15 years of experience developing marketing campaigns for universities and multinational corporations.