Hoopers Beta | Why Your Lower Traps are Key for Climbing Safely (and How to Train Them) @HoopersBeta | Uploaded April 2021 | Updated October 2024, 2 hours ago.
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
// TIMESTAMPS //
Intro (00:00)
Video Overview (00:27)
Part 1: Anatomy & Function of the Lower Trap (00:49)
What happens if you have weak lower traps? (03:05)
Part 2: How to Test for Weak Lower Traps (03:26)
Part 3: How to Strengthen the Lower Traps (06:42)
How to Incorporate these Into Your Training (08:41)
Part 4: Proper Lower Trap Engagment on the Wall (09:44)
Tip: How to Avoid Shoulder/Neck Pain (11:03)
Conclusion (11:35)
// SHOW NOTES //
Introduction
I’ve said it once, I’ve said it twice, Heck, I’ve said it a bunch of times on the anatomy of the climb videos: “here’s a good reason to train your lower traps” and yet, we don’t have a video for you about the lower trap! Well not anymore! It’s time to get low, and trap ourselves.
In this video, we will cover the function of the lower trap from both a biomechanical and climbing perspective. We will also provide two basic tests you can do yourself to see if strengthening the lower traps is something you need to be concerned about in the first place, and then we’ll talk about how to properly train the lower trap on and off the wall. So let’s get to it!
ROLE OF THE LOWER TRAP IN CLIMBING
Essentially, the lower trap helps with…. Everything! It’s most important role is when the shoulder is overhead but it plays a role throughout our motions. It is helpful when pulling hard in the cave, or when reaching way above you for that next hold. It’s even helpful when dynoing for that glory jug. If you haven’t watched our “Anatomy of the Climb” series yet, check them out! You’ll notice the lower trap comes up as a topic of discussion in basically every video. To better understand how it specifically helps with our climbing, let’s check out it’s biomechanical function.
BIOMECHANICAL FUNCTION OF LOWER TRAP
The lower trapezius has a few important functions in our biomechanics.
The lower trapezius assists with upward rotation of the scapula. As we raise our arm up, the scapula has to move with it. The upper trapezius helps create the rotation we need so that the humerus and scapula maintain a good position with one another.
Ran out of room!! For the rest, please check out the show notes:
hoopersbeta.com/library/why-lower-traps-are-important-for-climbers-and-how-to-strengthen-them-strength-tests
// 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.
// IMAGE ATTRIBUTIONS //
Scapula: Anatomography, CC BY-SA 2.1 JP creativecommons.org/licenses/by-sa/2.1/jp/deed.en, via Wikimedia Commons
Traps: Anatomography, CC BY-SA 2.1 JP creativecommons.org/licenses/by-sa/2.1/jp/deed.en, via Wikimedia Commons
Deltoids: Anatomography, CC BY-SA 2.1 JP creativecommons.org/licenses/by-sa/2.1/jp/deed.en, via Wikimedia Commons
Serratus Anterior: Anatomography, CC BY-SA 2.1 JP creativecommons.org/licenses/by-sa/2.1/jp/deed.en, via Wikimedia Commons
Serratus Anterior Posterior View: Anatomography, CC BY-SA 2.1 JP creativecommons.org/licenses/by-sa/2.1/jp/deed.en, via Wikimedia Commons
// CREATORS & PRODUCERS //
Jason Hooper (PT, DPT, OCS, SCS)
and
Emile Modesitt (@emile166)
// FOLLOW US ON INSTAGRAM @hoopersbetaofficial //
instagram.com/hoopersbetaofficial
SPECIAL THANKS to The Wall Climbing Gym for letting us use there facilities. Check them out here: thewallclimbinggym.com
#lowertraps #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
// TIMESTAMPS //
Intro (00:00)
Video Overview (00:27)
Part 1: Anatomy & Function of the Lower Trap (00:49)
What happens if you have weak lower traps? (03:05)
Part 2: How to Test for Weak Lower Traps (03:26)
Part 3: How to Strengthen the Lower Traps (06:42)
How to Incorporate these Into Your Training (08:41)
Part 4: Proper Lower Trap Engagment on the Wall (09:44)
Tip: How to Avoid Shoulder/Neck Pain (11:03)
Conclusion (11:35)
// SHOW NOTES //
Introduction
I’ve said it once, I’ve said it twice, Heck, I’ve said it a bunch of times on the anatomy of the climb videos: “here’s a good reason to train your lower traps” and yet, we don’t have a video for you about the lower trap! Well not anymore! It’s time to get low, and trap ourselves.
In this video, we will cover the function of the lower trap from both a biomechanical and climbing perspective. We will also provide two basic tests you can do yourself to see if strengthening the lower traps is something you need to be concerned about in the first place, and then we’ll talk about how to properly train the lower trap on and off the wall. So let’s get to it!
ROLE OF THE LOWER TRAP IN CLIMBING
Essentially, the lower trap helps with…. Everything! It’s most important role is when the shoulder is overhead but it plays a role throughout our motions. It is helpful when pulling hard in the cave, or when reaching way above you for that next hold. It’s even helpful when dynoing for that glory jug. If you haven’t watched our “Anatomy of the Climb” series yet, check them out! You’ll notice the lower trap comes up as a topic of discussion in basically every video. To better understand how it specifically helps with our climbing, let’s check out it’s biomechanical function.
BIOMECHANICAL FUNCTION OF LOWER TRAP
The lower trapezius has a few important functions in our biomechanics.
The lower trapezius assists with upward rotation of the scapula. As we raise our arm up, the scapula has to move with it. The upper trapezius helps create the rotation we need so that the humerus and scapula maintain a good position with one another.
Ran out of room!! For the rest, please check out the show notes:
hoopersbeta.com/library/why-lower-traps-are-important-for-climbers-and-how-to-strengthen-them-strength-tests
// 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.
// IMAGE ATTRIBUTIONS //
Scapula: Anatomography, CC BY-SA 2.1 JP creativecommons.org/licenses/by-sa/2.1/jp/deed.en, via Wikimedia Commons
Traps: Anatomography, CC BY-SA 2.1 JP creativecommons.org/licenses/by-sa/2.1/jp/deed.en, via Wikimedia Commons
Deltoids: Anatomography, CC BY-SA 2.1 JP creativecommons.org/licenses/by-sa/2.1/jp/deed.en, via Wikimedia Commons
Serratus Anterior: Anatomography, CC BY-SA 2.1 JP creativecommons.org/licenses/by-sa/2.1/jp/deed.en, via Wikimedia Commons
Serratus Anterior Posterior View: Anatomography, CC BY-SA 2.1 JP creativecommons.org/licenses/by-sa/2.1/jp/deed.en, via Wikimedia Commons
// CREATORS & PRODUCERS //
Jason Hooper (PT, DPT, OCS, SCS)
and
Emile Modesitt (@emile166)
// FOLLOW US ON INSTAGRAM @hoopersbetaofficial //
instagram.com/hoopersbetaofficial
SPECIAL THANKS to The Wall Climbing Gym for letting us use there facilities. Check them out here: thewallclimbinggym.com
#lowertraps #climbingtraining #physicaltherapy
