Shoulder strength and stability is super underrated, something I only found out after breaking my scapula. After extensive rehab, I found I could climb a few grades harder than before my injury! Great exercises presented here.
Would definitely agree that shoulder strengtheningnis super under rated. I had a coach that made me focus on doing shoulder strengthening as part of my warm up, doing Y T Ws with weights, and it made me avoid a nasty injury after falling badly directly on my right shoulder. I could have dislocated my shoulder but I only sprained it which is a good thing.
Hi Ollie, this is wonderful. I was wondering if variation is necessary with this kind of excercices of conditioning. Hope to visit Lattice soon!! Best. Ramon
I'm a body builder and new to climbing and have been looking for someone easy to add into my current programing that is more geared towards climbing and this variation fits into my shoulder and back day.
Love the exercises. I'm always looking for new ways to keep my shoulders from getting tweaks. It would be sweet if there was a text screen that has the suggested sets, reps, and rests in one place so I can jot it down easily. I don't mind watching and taking notes, but sometimes I have to watch on mute for various reasons.
Looking forward to doing this variation of shoulder stability training. Would you recommend throwing in I's Y's & T's on rings while I'm at it? How many times per week would you recommend? Thanks!
Hi @latticetraining, this workout is great. Just to make sure, the suggested workout looks like this: 2x10 scap. pushups 2x10 face pulls 2x10 prone mil. press no rest inbetween, repeat when done. Heavy weights? (arnold press, sh shrugs, ext. rotations) My guess would be max 3-5 reps , 3 sets as the intensity and the form is the key here. Is that correct?
Hi Adam, in regards to the suggested workout - yes this is correct. You can do more rounds if you like but this is what I do. With respect to heavy weights and reps - I actually prefer using more reps for shoulder exercises. This helps form and range more and seems to produce better results. 3 sets of 8 reps is my current practice. Again form is most important so always side on going lighter with good form than load. These are supportive movements so don't worry about gaining strength quickly in these movements. Its all about working the movements! Hope this helps!
@@LatticeTrainingAwesome video! What about the frequency of the exercise? I have some slight pain in my rotator cuff from large extension when climbing but given this exercise is fairly light I thought daily would be only for the warmup and ever other day the full workout. ?
Hoping for a similar video for elbow related pains. If I go bouldering or moonboarding, and I go somewhat hard, damn can the inside of my elbows hurt bad.
@@leoingson hey man!🙂they do! Especially when they boulder too..but luckily only at times when I am literally asking for it(too much climbing or rope access), not at all lately..but prevention is the best medicine!
Amazing stuff! All your vids are so well done. I was wondering if you could answer a question for me. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me add some muscle and I actually like their plans. Was just wondering if you've heard of or tried any of them yourself. Thank you!
i‘ll give this a go. really want those bullet proof shoulders. how much weigh is enough for those exercises so that i don‘t need to concentrate on getting stronger in those movements and can just ‚maintain‘ the stability and strength with one session per week?
Depends entirely on your age, previous experience, size... But ballpark, the light disc weights anywhere between 0.5 and 1.5kg are probably ok. Arnold press and leaning shoulder shrug, 5 - 15kg. If you do regular (i.e. not leaning) shoulder shrugs with a weight held in both hands you can go much heavier, I do 3 sets of 8 - 12 reps holding 20kg per hand and I'm a wee fella.
for those with shoulder instability (popping out, dislocating) arnold presses are not recommended. if you do want to, keep your elbows in front of your body (hands right above the elbows) this is because the supination of the shoulder above the head is a unstable position for the joint
6:37 I actually thought you weren’t supposed to do that. Growing up in a weight gym I was always told straight up and down no rotation it can hurt you. Let me know your thoughts!
@@LatticeTraining It's a pretty widespread recommendation not to "roll" your shoulders while holding heavy weights for shrugs as it can lead to issues for the rotator cuff. TBH I can't find a reputable source (and don't know where to look for sports science) but googling "shoulder shrugs roll" has a consistent response.
@@jaypepepe Rolling forwards maybe because you don't active the mid-trap as much, but we are saying pull back here, into scapular retraction for more engagement. I don't buy into the narrative that this is dangerous for the rotator cuff but happy to be told otherwise with a reputable source.
A couple things I'd love to contribute for some more advanced movements: behind-the-neck press and pullovers. These combine the aspect of loaded stretching and heavy lifting while having a huge contribution to thoracic and overhead mobility.
Shoulder strength and stability is super underrated, something I only found out after breaking my scapula. After extensive rehab, I found I could climb a few grades harder than before my injury! Great exercises presented here.
u got injured and it made u better 😂 that's actually really cool
Aside from my my finger strength my shoulders are the weak link for me physically
how did you break your scapula??
Would definitely agree that shoulder strengtheningnis super under rated. I had a coach that made me focus on doing shoulder strengthening as part of my warm up, doing Y T Ws with weights, and it made me avoid a nasty injury after falling badly directly on my right shoulder. I could have dislocated my shoulder but I only sprained it which is a good thing.
Just did the entire exercise as shoulders was due, really liked it. Definitely more climbing specific than my old routine.
The loaded stretch is super effective !
Done once, my shoulders already feel more sane.
OLLIE!!!! I’ve missed your videos! Stoked for this!
Thank you very much! I already feel better with my shoulders after trying it first time!
Lol. No exercise program can show an effect after one session 😅
awesome video once again, the level of production and content is over the top! thank you so much!
The external Rotation can be done on rings, too.
fab content team! chilled, informative and engaging. definitely going to try this out for a few sessions, thanks! :)
What about Bulletproof knees (for climbing)... Been having problems with drop knees
Look at knee over toes guy
@@Limbaugh_ what 😂
@@Johnny-zs6vo that his name :D. Search it up he has some good content on bulletproofing knees m
@@Johnny-zs6vo he has good advice for making your knees strong
Thanks for the great video!
Hi Ollie, this is wonderful. I was wondering if variation is necessary with this kind of excercices of conditioning. Hope to visit Lattice soon!! Best. Ramon
I'm a body builder and new to climbing and have been looking for someone easy to add into my current programing that is more geared towards climbing and this variation fits into my shoulder and back day.
Love the exercises. I'm always looking for new ways to keep my shoulders from getting tweaks. It would be sweet if there was a text screen that has the suggested sets, reps, and rests in one place so I can jot it down easily. I don't mind watching and taking notes, but sometimes I have to watch on mute for various reasons.
Love it, thanks!
Great video 💪
That was super useful, Ollie. Thanks!
Good timing, as I'm sat here unable to do a pull-up due to a knackered shoulder.
Looking forward to doing this variation of shoulder stability training. Would you recommend throwing in I's Y's & T's on rings while I'm at it? How many times per week would you recommend?
Thanks!
Hi @latticetraining, this workout is great. Just to make sure, the suggested workout looks like this:
2x10 scap. pushups
2x10 face pulls
2x10 prone mil. press
no rest inbetween, repeat when done.
Heavy weights? (arnold press, sh shrugs, ext. rotations)
My guess would be max 3-5 reps , 3 sets as the intensity and the form is the key here. Is that correct?
Hi Adam, in regards to the suggested workout - yes this is correct. You can do more rounds if you like but this is what I do. With respect to heavy weights and reps - I actually prefer using more reps for shoulder exercises. This helps form and range more and seems to produce better results. 3 sets of 8 reps is my current practice. Again form is most important so always side on going lighter with good form than load. These are supportive movements so don't worry about gaining strength quickly in these movements. Its all about working the movements! Hope this helps!
@@LatticeTrainingAwesome video! What about the frequency of the exercise? I have some slight pain in my rotator cuff from large extension when climbing but given this exercise is fairly light I thought daily would be only for the warmup and ever other day the full workout. ?
Any equivalent for the weighted exercises but with bands? No access to weights at the moment, just loads and loads of bands
I'll try this exercises. Also one big favor! Could you please help sharing some exercises to improve cross over reachs?
Hoping for a similar video for elbow related pains. If I go bouldering or moonboarding, and I go somewhat hard, damn can the inside of my elbows hurt bad.
This IS ellbow related.
Check out Hooper's Beta - great channel and they have a playlist for elbow related issues and rehab.
I would like to see that as well!!
@@KubaClimbsRocks Crack climbers have elbows? Hey Kuba :)
@@leoingson hey man!🙂they do! Especially when they boulder too..but luckily only at times when I am literally asking for it(too much climbing or rope access), not at all lately..but prevention is the best medicine!
shoulder press movement made with rubberband (2metres about) is sooo efficient!
How many times a week will you recommend doing this?
Amazing stuff! All your vids are so well done. I was wondering if you could answer a question for me. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me add some muscle and I actually like their plans. Was just wondering if you've heard of or tried any of them yourself. Thank you!
i‘ll give this a go. really want those bullet proof shoulders.
how much weigh is enough for those exercises so that i don‘t need to concentrate on getting stronger in those movements and can just ‚maintain‘ the stability and strength with one session per week?
Depends entirely on your age, previous experience, size... But ballpark, the light disc weights anywhere between 0.5 and 1.5kg are probably ok. Arnold press and leaning shoulder shrug, 5 - 15kg. If you do regular (i.e. not leaning) shoulder shrugs with a weight held in both hands you can go much heavier, I do 3 sets of 8 - 12 reps holding 20kg per hand and I'm a wee fella.
I just dislocated my shoulder, how often should I do this in the future ?
How many days a week do you find yourself recommending this to clients?
for those with shoulder instability (popping out, dislocating) arnold presses are not recommended. if you do want to, keep your elbows in front of your body (hands right above the elbows)
this is because the supination of the shoulder above the head is a unstable position for the joint
How much weight do you recommend for each exercise?
6:37 I actually thought you weren’t supposed to do that. Growing up in a weight gym I was always told straight up and down no rotation it can hurt you. Let me know your thoughts!
Nothing wrong with this. Scapular retraction will just engage the rhomboids more. Not sure what the rationale is for this hurting you?
@@LatticeTraining It's a pretty widespread recommendation not to "roll" your shoulders while holding heavy weights for shrugs as it can lead to issues for the rotator cuff. TBH I can't find a reputable source (and don't know where to look for sports science) but googling "shoulder shrugs roll" has a consistent response.
@@jaypepepe Rolling forwards maybe because you don't active the mid-trap as much, but we are saying pull back here, into scapular retraction for more engagement. I don't buy into the narrative that this is dangerous for the rotator cuff but happy to be told otherwise with a reputable source.
I do those prone military press, but I keep my arms stretched and moving them from the front to the back, nearly touchting my hips. Is that okay?
A couple things I'd love to contribute for some more advanced movements: behind-the-neck press and pullovers. These combine the aspect of loaded stretching and heavy lifting while having a huge contribution to thoracic and overhead mobility.
Crocs with socs in 4 wheel drive
Ollie ain’t doing face pulls… he’s doing rows…
th-cam.com/video/GkBSx6iBqSM/w-d-xo.html
5:58 ❤
Didnt know you were so jacked !
🦍🔥🦍
incorrect form on face-pull
Do I have to do these exercises while wearing socks with Crocs?😄
Its not essential, but it helps.