Two dynamic stretches to integrate into your warm-up for climbing.

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TIME: 10-15 minutes
DIFFICULTY: All levels
EQUIPMENT: Long Resistance Band 
FOCUS: Shoulder Mobility

INTRO:  Most climbers have extremely tight scapulas and shoulder stabilizers with anterior internal rotation of the upper torso (fancy huh!). This will eventually result in poor posture! *The use of power bands allows the climber to increase tension whilst conducting isolated or compound exercises and maximize full Range of Motion (ROM).  

**The following drills are a great way to warm up before a climb, conduct shoulder mobility and workout in almost any environment.**

PREP: *Grab a power band with an appropriate amount of resistance for your level of fitness.

GOAL: 10 reps for each arm



Exercise 1- position 1

STEP 1. Contract the high point of your abs, activate your scapula and engage your core.

STEP 2. Take tension with the band in front of your body.

Exercise 1- position 1b

STEP 3. Lift your right arm first and slowly begin to rotate the band around your back, keeping your right arm close to your ear.

Exercise 1- position 1c

STEP 4. Your left arm will shift so that both arms end up behind you.

STEP 5. Reverse the movement one arm at a time, back to the starting position.



Exercise 1- position 2a

STEP 1. Take the tension of the band keeping your arms as straight as possible.

STEP 2. Shrug your shoulders up.

Exercise 1- position 2b copy

STEP 3. Slowly lift both arms up directly over your head.

Exercise 1- position 2c

STEP 4.Pass the band over your head and continue rotating arms until they are behind you.

STEP 5. Keep tension back over your head to the starting position.


*The closer your hands are, or the tighter the band is, the more difficult!

*These dynamic stretches can also be done with a broom handle or PVC pipe. 


*Keep your core and mid-back engaged throughout all positions.

*For dynamic stretching the movement should be slow and fluid. 


Jamie bio

FITNESS MANAGER @PG SF: Jamie started his rock adventures at 16 and pursued climbing whilst in the Australian Army Special Forces. His passion for climbing led him to Planet Granite whilst visiting the US during winter holidays each year.  Now a fellow resident, Jamie has been working toward educating mobility and flexibility as a personal trainer and CrossFit coach. For personal training, Jamie can be contacted at


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IMPORTANT: Climbing and climbing training, such as the exercises in the WOW, are inherently dangerous activities.  Participation in these exercises is done at your own risk.  If you have any injuries, we recommend you do not attempt a WOW.  If you have any concerns about your abilities or the exercises, consult a qualified medical practitioner or athletic trainer. Before using the fitness area, equipment, classes or any other training at Planet Granite, it is your responsibility to read and understand the posted gym rules and Safety Guidelines found here: