Uploaded November 2019 | Updated September 2026, 9 hours ago
Climbing requires strong shoulders, yet few climbers do exercises to specifically target the four rotator cuff muscles. In this video, Eric Hörst demonstrates five simple, but effective exercises that every serious boulderer, indoor climber, and sport climber should do two or three days per week. The time investment is minimal (only 10 minutes!), but the benefits include reduced injury risk and stronger climbing!
HÖRST 10-MINUTE ROTATOR CUFF TRAINING PROTOCOL
1. Dynamic warm-up of the rotator cuff (2 minutes)
2. Standing External Rotation -- 15 to 20 reps (45 seconds)
3. Lying External Rotation - 15 to 20 reps (45 seconds)
4. Reverse Fly - 15 to 20 reps (45 seconds)
5. Dumbbell Scaption - 15 to 20 reps (45 seconds)
6. Lying Internal Rotation - 20 reps (45 seconds)
7. Repeat exercises #2 through #6. (4 additional minutes)
To enhance your shoulder strengthening (or rehab), consume a serving of Supercharged Collagen 30 to 60 minutes beforehand. This research-proven strategy will increase collagen synthesis in the connective tissues, thus support remodeling and strengthening of the highly strained and frequently-injured tendons of the rotator cuff. Learn more at PHYSIVANTAGE.COM physivantage.com/pages/introducing-supercharged-collagen
To learn more about advanced training, read TRAINING FOR CLIMBING. physivantage.com/products/training-for-climbing
SUBSCRIBE to the Training4Climbing channel and click the "bell" for notification of new video releases!
Climbing requires strong shoulders, yet few climbers do exercises to specifically target the four rotator cuff muscles. In this video, Eric Hörst demonstrates five simple, but effective exercises that every serious boulderer, indoor climber, and sport climber should do two or three days per week. The time investment is minimal (only 10 minutes!), but the benefits include reduced injury risk and stronger climbing!
HÖRST 10-MINUTE ROTATOR CUFF TRAINING PROTOCOL
1. Dynamic warm-up of the rotator cuff (2 minutes)
2. Standing External Rotation -- 15 to 20 reps (45 seconds)
3. Lying External Rotation - 15 to 20 reps (45 seconds)
4. Reverse Fly - 15 to 20 reps (45 seconds)
5. Dumbbell Scaption - 15 to 20 reps (45 seconds)
6. Lying Internal Rotation - 20 reps (45 seconds)
7. Repeat exercises #2 through #6. (4 additional minutes)
To enhance your shoulder strengthening (or rehab), consume a serving of Supercharged Collagen 30 to 60 minutes beforehand. This research-proven strategy will increase collagen synthesis in the connective tissues, thus support remodeling and strengthening of the highly strained and frequently-injured tendons of the rotator cuff. Learn more at PHYSIVANTAGE.COM physivantage.com/pages/introducing-supercharged-collagen
To learn more about advanced training, read TRAINING FOR CLIMBING. physivantage.com/products/training-for-climbing
SUBSCRIBE to the Training4Climbing channel and click the "bell" for notification of new video releases!
