Antagonistic Exercises for Climbers – How to stay injury free

Antagonistic Exercises for Climbers – How to stay injury free


hello in this episode we’re going to
look at a few antagonistic exercises main muscle groups that are used in
climbing tend to be pulled down or pull in ones which over time over develops
those certain muscles to balance those out we’re going to look at antagonistic
muscles and a few exercises that done daily can help balance out agonistic and
antagonistic muscles so with climbing one of the main agonistic muscles that
we tend to use is the grip that relies on the forearm and actually the
clenching of the hand so doing the opposite opening it up and doing it
opening it up under tension or under weight or will help balance out the
forearm muscles one of the simplest ones that I found is the hand band it can
use several rubber bands instead or a hair band and all you do is put your
hand in it and then open up which then works those agonistic for our muscles
there to help offset your grip another set of exercises that really works the
upper back and the back of the shoulders are back burns so to do these lie on
your front and lift your arms up in front of you engage the shoulders and
hold this position for 10 seconds also move your arms out at a diagonal so that
they’re at 45 degrees from your torso and then again hold that for 10 seconds
also include out to the side and finally behind you as well start off with 10 seconds per pose and
then gradually increase that and so you can really feel the burn in there
you can include very small light weights when you start to build up those muscles
to the point where they need a little bit of extra extra challenge press up
so a good exercise to really work the antagonistic pulling muscles so the push
ones instead to do press ups start with your hands shoulder-width apart
directly underneath your shoulders keep your elbows tucked in so no chicken wing
chicken wing means that you might end up actually causing problems in your elbows
later down the line so good form 4 press up lower down slowly and in control
almost to the point we have faced it’s near the ground and then gradually push
up again keeping your elbows conscientiously tucked in buying sites
do maybe four maybe five and gradually build up over time as you get stronger
change the type of press up that you do to incorporate a wide variety of pushing
muscles so another one to do is wide press ups have your hands underneath
your elbows and then press down again gradually and in control and then slowly
push up again diagonal ones so one arm out at a diagonal and then the other one
closer to your hip do remember to switch sides as well the Superman ones arms out in front of
you and then gradually lower down as low as you can and then pushing back up
again couple of ways that you can do arm raises one is with a resistance
thereabout and the other one is with a weight of
some sort but these exercises try and make sure that you engage the shoulder
blades so that your shoulders are rotated backwards and you’ve got good
posture slowly raise your arm up to the side and then back down again change the
angle so that you also do them in front of you and then also at a diagonal remember to switch sides as well so arm
raisers are a great antagonistic exercise do you make sure that you do
them in a slow controlled movement aim for really good form with them rather
than lots of repetitions to start off with perhaps a light thera-band
with maybe 10 to 20 reps depending on how strong your shoulders already up and
then gradually increase the number of reps as you get used to it
you can also increase the strength of the thera-band or if you’re using
weights increase the weights but start gently with perhaps maybe 500 grams and
see where you are with that keeping your elbow tucked in at 90 degrees slowly
rotate your arm outwards and then back in again you try and keep your elbow
above your hip switch over and also do the opposite so
rotate from an outward position all the way until your arm is in front of you
and then slowly back out again if it helps roll up a small towel or a
small jacket and put it just in between your elbow and your hip so that you’re
actually pressing in as well while you’re doing the exercise do these
in control and again aim for perhaps a light theraband about 10 to 20 reps to
start with and see where you are I need increase the number of reps or
increase the strength of the thera-band you can also do this exercise with a
bottle of water so lying down on one side with your elbow again tucked in and
your arm at 90 degrees slowly raise the bottle of water off the ground to the
point where it’s across your body and then lower it back down again mimicking
the outward pull so have the bottle of water resting on the floor and lift it
up generally all the way until as far as you can externally rotate your arm and
then back down again do you remember that with all the exercises that you’ve
seen do them slowly and in control and aim for quality reps rather than
quantity to start with as you get stronger increase the number of
repetitions or increase the strength of the thera-band or the weight so those
are just a few antagonistic exercises that I found have really helped me over
the years and climbing and that I’ve found from various different sources and
put together a little routine for myself I’m not a physiotherapist in any way
these are just some exercises that have helped me along the way and hopefully
they’ll help you as well we do do other videos and tutorials so please check
them out in our Channel and we’ll see you in the next one bye