A Simple Shoulder Warm-Up for Climbers

In this episode we go over a quick shoulder warm up including 1 ultimate move and 3 additional moves to properly warm up and prime the shoulders for climbing.
Exercise 1: Bilateral External Rotation with Scapular Retraction
Exercise 2: Horizontal Abduction "Human T"
Exercise 3: D2 Flexion "Sword from Sheath"
Exercise 4: Dynamic scapular retraction "Band Angels"
For a quick leg workout related to climbing:
• Simple Leg Workout for...
For more info visit RockTherapyPT.com
Instagram: @rocktherapypt
Jason Hooper, PT, DPT, OCS, CAFS
Filming and Editing by Emile Modesitt
www.emilemodesitt.com
Instagram: @emile166
Special thanks as always to The Wall for letting us film! @thewallclimbinggym
// Music used in this episode
1. No Time (ft. DJ Mykael V) by AC: artlist.io/son...)
2. Retrospect by Night Owl: artlist.io/son...
3. Slavin by K. Sparks: artlist.io/son...
4. Breakthrough by Lalinea: artlist.io/son...
5. That's Just What It Is by Nate Rose: artlist.io/son...
6. Sweet Like Candy by Upppeach: artlist.io/son...
// Image Attribution:
www.freeiconsp... (thug life png olan inci sözlük)
www.freeiconsp... (thug life sunglasses pixel druck dir die thug life 178 x 178 png 0kb)
www.freeiconsp... (thug life cigarette burning thug life cigarette thug life cigarette)
As always, exercises are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting new exercises.

[@The.sun.chaser]

What band would you recommend

[@stevenclimb]

What the heck? This video is one year old and does not have more than 10k views?!?!?! We need to change that!!!

[@Govanification]

Your channel deserves so much more traffic and praise, this is incredible content. Thank you!

[@lisah3801]

BAAAHAHAHAHA this is the funniest one yet. hooper's alittle extra in this one yall

[@nicolascarmel4130]

This channel is Awesome!! Thanks so much

[@tyyao2000]

yeah the red one is no joke i just bring a band now to do the angels

[@HoopersBeta]

Haha, yeah I may need to bring more bands next time :P

[@reefleschmeek4226]

Your videos are great, thank you.

[@HoopersBeta]

Thank you! I am glad you are enjoying them.

[@tonygu4083]

How do I know if there is compensation, especially for D2 flexion? Do I have to focus on squeezing scapular to back and down?

[@kelsealoescher201]

So helpful!!! Next could you show us some strength building exercises for shoulders? (:

[@HoopersBeta]

Mm but of course. We have one coming and will fire up some more to build a little shoulder series! Thanks for the suggestion.

[@JackMott]

what evidence exists that any of this work before climbing will reduce the risk of injuries when climbing?

[@Flunpk]

Great channel! How did I not find this before!?

[@HoopersBeta]

Blame Google's algorithms.

[@Lostatbrain]

I love you lol , you're hilarious. All your videos all crack me df up and you educate so wellllll.

[@SpiritAnimalGO]

I love you

[@mariah9824]

I'm a beginner climber and have already developed some shoulder pain and your channel is so helpful! I was worried I was just not cut out for climbing but I think following your advice on stretching and warm ups in this and other videos will help me improve! Thank you!

[@HoopersBeta]

Welcome to climbing but sorry to hear of the shoulder pain! Definitely keep watching and learning, we have lots of videos on the shoulders! I'm certain if you implement some of the strengthening you can climb without pain, but if it continues I would advise seeking out professional advice :)

[@mariah9824]

@@HoopersBeta thank you so much!!

[@simonrobbins815]

Great video! I always do a proper warm-up (and get loads of weird stares at the gym). I like to do 5 mins of cardio and/or some light core to get the blood flowing. Then some mobility work - arm swings, dynamic stretches - and then shoulder work. Finally finger warm-up before (and during) easy climbing. Now I'll be doing these exercises for my shoulders every time.

[@HoopersBeta]

Awesome! If I ever saw you climbing, you would get the classic *nod of approval*.

[@paulus_germanus]

Your vids are my bible, bro 🙏

[@liamzdouglas]

I did this and then immediately dislocated my shoulder on a dyno. Unrelated though I had a prior shoulder injury. External rotation exercises are great

[@oatiko3065]

My left shoulder is crunchy.

[@FancyWafflesFTW]

In the bloopers you say, “Should I just like keep this [theraband] in my back pocket?” Does that mean you don’t actually keep one in your pocket in case you need to warm up at a moment’s notice????

[@HoopersBeta]

Sadly no. Sometimes it's in my shoe, sometimes I wear it as a scarf (when it's cold out of course) and other times I use it as a belt. So no, it's not always in my pocket :/

[@bujnowska83]

🙏🏻 amazing video

[@chaotic3dartist690]

Should I be concerned that the “sword out of sheath” exercise makes my shoulders click/hurt? 😬

[@HoopersBeta]

Sorry to hear that! Clicking and hurt would be slightly more concerning, yes, but that depends on many factors (for one, if it's because you're not warmed up beforehand then it's not as big of an issue). Nonetheless, shoulders are extremely important for climbers and merit professional review if you're having pain/issues.

[@Rottenation]

I've been climbing on a regular basis for a year now and I wish I had watched your videos sooner, might have saved me some pain

[@HoopersBeta]

Never too late! Hope you stay tuned and benefit from our vids!

[@Rottenation]

@@HoopersBeta Thanks Jason! Taking a break and working on my recovery, thanks for all the help!

[@tpstrat14]

I just started climbing a month ago and this channel has been so helpful! Thank you!!! I am trying to get down and dirty into the science so that I understand why you’re telling me to do all this shit, but in the meantime it’s good to have a DPT to trust while just starting out on my journey of health and knowledge. I have just one request: footage of you climbing! Can you do V9? V12? Or are you all sciencey doctor talk and can barely send a V4 like me? ;)

[@HoopersBeta]

Thanks, glad it has been helpful! There's occasionally a clip of one of us climbing in the videos :). We don't spend a lot of time filming ourselves climbing outdoors, though. When Jason somehow manages to climb in between working full time as a PT and making these videos I believe he's usually working anywhere in the V6-V9 range. -Emile

[@tpstrat14]

@@HoopersBeta Hi Emile! I should have mentioned you too! Thanks for your work making it all look so crisp and professional! I don't understand why this channel doesn't have 10x more subscribers. I'm certainly spreading the word! Keep up the good work! But just my two cents about your branding... it is not ideal IMO. A shirt that says "Train climb send repeat" doesn't tell people that I'm supporting your work. They'll just think that I'm telling them to train, climb send and repeat, which feels a bit obnoxious to me. Now if you add Jason's goofy smile to it with a big thumbs up? I'm buying it in three different colors today ;).Even if you don't change it though, I'm on the verge of buying at least one haha.

[@danielthompson5761]

I’m all about the warm up, my friends who get injured the most in the gym walk into the gym and start working immediately on hard climbs, get burnt out too fast, take their fingers because they’re in pain, and end up having a bad session. These tips are crucial for every climbers longevity as well as getting the most out of their sessions. Thanks for the time you put into these videos, they’re extremely important!

[@HoopersBeta]

Yeah that's always a sad one. The stoke if climbing (and sometimes just having limited time) can cause mistakes such as you mentioned. Glad the videos help and you're taking care of yourself though!

[@bryancoiffman5330]

Thank you for this! I've been doing my own mostly made up shoulder warmup for a while now. Would you mind commenting on it if I send you a link to a video showing the exercises? I've always wondered if what I'm doing is good or could be better.

[@HoopersBeta]

Sure thing, although I may not be able to watch for a couple of weeks unless I find some time as my schedule is a bit packed lol

[@pheeeelup]

I appreciate you so much! Great work, info, and editing.

[@HoopersBeta]

Glad to hear it! Thank you :)

[@catherinehughes2683]

Hilarious 😂

[@nattohoshinattohoshi5478]

Before I fall my form breaks down as I no longer have the strength or time to be totally deliberate. The bulk of the miles will be done using this form however id like to also train the bad frantic form that always I encounter about 10% from the fall. Also I've seen a ton of great climbers warmup by spinning one arm at a time around like an airplane propeller, I've yet to see anyone recommend this however I constantly see it done right before first contact with the wall.

[@felipe2fp]

For some reason, I have some pain in the front of my shoulder when doing the first exercicie to warm our scapula with palms up. Tbh, after some V5 even a heavy bag make my shoulder hurts...

[@HoopersBeta]

Try a few variations: maybe don't rotate out as far or try with the thumbs up. Or it may just be a sign that your external rotators are a little weak and they would benefit from this type of training for long term health of your shoulders.

[@emilferent23]

This is awesome! Btw, I'm also a skier; do you know of a similar channel for skiing training?

[@HoopersBeta]

I unfortunately do not, sorry! Thanks for your kind comment and support though!

[@TaylorTorino]

Hey Hooper - this was really awesome! I do have a major favor to ask: do you have a video or any advice on someone struggling with a minor SLAP tear? I want to continue to rehab and do what little I can...but also have no clue where to begin. Thanks for any insight you have - love the channel!

[@HoopersBeta]

I would say that a specific training plan would be helpful! But, in general, strength training starting below shoulder height and then slowly over time building up into more challenging positions would help! Sorry to hear of your injury though! Hoping you recover and can continue to climb safely!

[@Tw1que]

Do you do these for 1 set each? Or super-set multiples?

[@HoopersBeta]

Can certainly do multiple sets!