Hoopers Beta | 12 Lower Trap Exercises for Climbers (Beginner to Expert) @HoopersBeta | Uploaded April 2021 | Updated October 2024, 2 hours ago.
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// MORE INFO //
For more content like this as well as in-depth blog writeups and links to research articles, go here: hoopersbeta.com
// PRIVATE PT CONSULTS //
Want an in-person or e-consult with Jason? Go here: hoopersbeta.com/private-sessions
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Join the HB fam to get access to various perks, like priority comment responses:
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// SHOP & SUPPORT (affiliate links - not sponsored) //
- Hooper's Beta T-Shirts: teespring.com/stores/hoopersbeta
- Therabands: amzn.to/3mRUwFX
- Lacrosse/Massage Ball: amzn.to/3hot8OD
- Stainless Steel Massage Tool (or just use a butter knife): amzn.to/2L5F1xa
- Adjustable Dumbbells (pricey but useful!): amzn.to/38FPG9Q
- Emile's Favorite Climbing Shoes: amzn.to/3hpC1Yq
- Jason's Favorite Climbing Shoes: amzn.to/2WS8QE0
- Our Favorite Chalk: amzn.to/3pqTa6T
- MFD/Cupping - 24-Cup Set: amzn.to/3dAT9ZN
// SHOW NOTES //
INTRODUCTION
Pick your favorite and I’ll share mine! This is an addition to last weeks video all about the lower traps. In this video we focus more on a few alternate exercises (with progressions) to lower trap strengthening. That way, you can safely pick an easier starting place and work up from there! Learn to train properly rather than just going as aggressive as you can!
See the exercise list, descriptions, and my recommendations below!
Be sure to check out the full video on the lower traps if you have other questions!
youtube.com/watch?v=-_2_1hOfL00
EXERCISE LIST
Supine D2 flexion - no resistance
Supine D2 flexion with band resistance
Supine D2 flexion with band resistance on foam roller
Standing D2 flexion
Prone on table single arm scaption full range
Prone on table single arm scaption full range with weight
Quadruped Shoulder flexion with opposite arm push up plus
Prone flat on ground end range single arm scaption “Y” with weight
Prone end range Y “Superman”
Standing Y with resistance band
Standing Band Angel
Face pull with overhead press
EXERCISE DESCRIPTION
Supine D2 flexion - no resistance - start laying flat on your back. Make a fist with your thumb sticking out. If performing on the left arm, reach the left arm down and across your body towards the right pocket, then, reverse as if “drawing a sword” and raising it overhead. Externally rotate your arm so that the thumb ends up pointing down towards the ground at the end of the movement. Your arm should be in a Y position, or about 8-12 inches away from your head and the end. Repeat.
Supine D2 flexion with band resistance - perform the same motion as above but now hold a resistance band in both hands. Using the same example from before, your right hand will anchor the resistance, the left hand will move.
Supine D2 flexion with band resistance on foam roller - this is the same as above BUT the foam roller acts as a cue. Focus on squeezing the shoulder blade down and squeeze the foam roller to help your engagement.
Standing D2 flexion - this is the same as the supine D2 flexion with band resistance except you are now standing. Caution: this is where upper trap compensations can occur. Make sure to feel this on the inside of the lower aspect of the shoulder blade. This is the lower trapezius muscle.
Prone on table single arm scaption full range - start in the prone position near the edge of your bed or table. A rolled towel here on the forehead helps to protect your nose. Let the arm dangle off the side of the bed. Next, raise the arm up with the thumb pointing towards the sky. You should finish in a Y position. Make sure to squeeze the shoulder blade down and back. You should feel this in the mid and lower trap region, not the top of the shoulder/neck.
Prone on table single arm scaption full range with weight - same as the aforementioned but with weight. This exercise is bolded because of the wonderful activation research has shown for the lower trap. It was rated as the best in one study but did not compare all of the exercises we have listed here.
Ran out of room!! For the rest, please check out the show notes:
hoopersbeta.com/library/lower-trap-levels
// DISCLAIMER //
As always, exercises and rehab programs 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 a new training or recovery program.
// CREATORS & PRODUCERS //
Jason Hooper (PT, DPT, OCS, SCS)
and
Emile Modesitt (@emile166)
// FOLLOW US ON INSTAGRAM @hoopersbetaofficial //
instagram.com/hoopersbetaofficial
#climbinginjury #climbingtraining #physicaltherapy
Links to website, social media, t-shirts, and more: https://linktr.ee/hoopersbeta
// MORE INFO //
For more content like this as well as in-depth blog writeups and links to research articles, go here: hoopersbeta.com
// PRIVATE PT CONSULTS //
Want an in-person or e-consult with Jason? Go here: hoopersbeta.com/private-sessions
// MEMBERSHIPS //
Join the HB fam to get access to various perks, like priority comment responses:
youtube.com/channel/UCsqZk5V2d44TNLRFSI5aVfg/join
// SHOP & SUPPORT (affiliate links - not sponsored) //
- Hooper's Beta T-Shirts: teespring.com/stores/hoopersbeta
- Therabands: amzn.to/3mRUwFX
- Lacrosse/Massage Ball: amzn.to/3hot8OD
- Stainless Steel Massage Tool (or just use a butter knife): amzn.to/2L5F1xa
- Adjustable Dumbbells (pricey but useful!): amzn.to/38FPG9Q
- Emile's Favorite Climbing Shoes: amzn.to/3hpC1Yq
- Jason's Favorite Climbing Shoes: amzn.to/2WS8QE0
- Our Favorite Chalk: amzn.to/3pqTa6T
- MFD/Cupping - 24-Cup Set: amzn.to/3dAT9ZN
// SHOW NOTES //
INTRODUCTION
Pick your favorite and I’ll share mine! This is an addition to last weeks video all about the lower traps. In this video we focus more on a few alternate exercises (with progressions) to lower trap strengthening. That way, you can safely pick an easier starting place and work up from there! Learn to train properly rather than just going as aggressive as you can!
See the exercise list, descriptions, and my recommendations below!
Be sure to check out the full video on the lower traps if you have other questions!
youtube.com/watch?v=-_2_1hOfL00
EXERCISE LIST
Supine D2 flexion - no resistance
Supine D2 flexion with band resistance
Supine D2 flexion with band resistance on foam roller
Standing D2 flexion
Prone on table single arm scaption full range
Prone on table single arm scaption full range with weight
Quadruped Shoulder flexion with opposite arm push up plus
Prone flat on ground end range single arm scaption “Y” with weight
Prone end range Y “Superman”
Standing Y with resistance band
Standing Band Angel
Face pull with overhead press
EXERCISE DESCRIPTION
Supine D2 flexion - no resistance - start laying flat on your back. Make a fist with your thumb sticking out. If performing on the left arm, reach the left arm down and across your body towards the right pocket, then, reverse as if “drawing a sword” and raising it overhead. Externally rotate your arm so that the thumb ends up pointing down towards the ground at the end of the movement. Your arm should be in a Y position, or about 8-12 inches away from your head and the end. Repeat.
Supine D2 flexion with band resistance - perform the same motion as above but now hold a resistance band in both hands. Using the same example from before, your right hand will anchor the resistance, the left hand will move.
Supine D2 flexion with band resistance on foam roller - this is the same as above BUT the foam roller acts as a cue. Focus on squeezing the shoulder blade down and squeeze the foam roller to help your engagement.
Standing D2 flexion - this is the same as the supine D2 flexion with band resistance except you are now standing. Caution: this is where upper trap compensations can occur. Make sure to feel this on the inside of the lower aspect of the shoulder blade. This is the lower trapezius muscle.
Prone on table single arm scaption full range - start in the prone position near the edge of your bed or table. A rolled towel here on the forehead helps to protect your nose. Let the arm dangle off the side of the bed. Next, raise the arm up with the thumb pointing towards the sky. You should finish in a Y position. Make sure to squeeze the shoulder blade down and back. You should feel this in the mid and lower trap region, not the top of the shoulder/neck.
Prone on table single arm scaption full range with weight - same as the aforementioned but with weight. This exercise is bolded because of the wonderful activation research has shown for the lower trap. It was rated as the best in one study but did not compare all of the exercises we have listed here.
Ran out of room!! For the rest, please check out the show notes:
hoopersbeta.com/library/lower-trap-levels
// DISCLAIMER //
As always, exercises and rehab programs 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 a new training or recovery program.
// CREATORS & PRODUCERS //
Jason Hooper (PT, DPT, OCS, SCS)
and
Emile Modesitt (@emile166)
// FOLLOW US ON INSTAGRAM @hoopersbetaofficial //
instagram.com/hoopersbetaofficial
#climbinginjury #climbingtraining #physicaltherapy
