{"id":4637,"date":"2025-06-10T18:15:51","date_gmt":"2025-06-10T18:15:51","guid":{"rendered":"https:\/\/ugclimbing.com\/castle-rock\/?page_id=4637"},"modified":"2025-06-19T20:14:49","modified_gmt":"2025-06-19T20:14:49","slug":"workout","status":"publish","type":"page","link":"https:\/\/ugclimbing.com\/castle-rock\/workout\/","title":{"rendered":"Workout"},"content":{"rendered":"
<\/span><\/div>

Climber’s Workout<\/h2>\n<\/div><\/div><\/div>

Important for Climbers<\/h3>\n

For every hour of pulling with climbing, it helps to balance out your muscles by pushing (aka antagonist training).<\/p>\n

Why it matters for climbers:<\/h4>\n
    \n
  • Prevents muscle imbalances<\/li>\n
  • Reduces risk of shoulder and elbow injuries<\/li>\n
  • Improves posture and long-term performance<\/li>\n
  • Helps maintain joint health and stability<\/li>\n<\/ul>\n<\/div><\/div><\/div>

    Workout Format:<\/h3>\n
      \n
    • Circuit style:<\/strong>\n
        \n
      • 1 set of each, rest, then repeat<\/li>\n<\/ul>\n<\/li>\n
      • 2\u20133 rounds<\/strong>\n
          \n
        • depending on time and energy<\/li>\n<\/ul>\n<\/li>\n
        • \n
          Focused goals:<\/strong><\/div>\n
            \n
          • \n
            Start with low weight<\/strong> where you can comfortably do 10-12 reps<\/strong>.<\/b><\/div>\n<\/li>\n
          • Focus on good form<\/strong> over weight.<\/li>\n
          • The goal is to balance<\/strong> out your muscles after climbing.<\/li>\n
          • You do NOT<\/strong> need heavy weight.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/div><\/div><\/div>
            <\/div><\/div>
            <\/div><\/div>

            5 Key Exercises<\/h3>\n<\/div>

            D<\/b>umbbell Overhead Press<\/b><\/h4>\n

            Purpose:<\/strong> Counterbalance shoulder and upper back strength from all the pulling from climbing.<\/p>\n

              \n
            • Sit or stand tall with a dumbbell in each hand at shoulder height, palms facing forward.<\/li>\n
            • Press the weights overhead without leaning back, keeping core engaged.<\/li>\n
            • Keep elbows slightly forward, not flared.<\/li>\n
            • Don\u2019t lock out elbows aggressively at the top.<\/li>\n<\/ul>\n<\/div>