Movement Prep Follow Along for Climbing: What to warm up before you climb
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- Опубліковано 28 вер 2024
- Taking 10 minutes to warm up might sound like a lot of work, but it's the kind of work that can prevent unnecessary injury.
This warm-up routine or Movement Prep has been gathered from multiple coaches that I have learned from.
If you want the full version of this video where I go into further detail of each of these exercises and warm up follow this link:
Here is the routine order w/ time stamps:
1. FINGER CURLS (0:32)
2. FINGER CIRCLES (1:06)
3. PALM HEEL
LIFT (1:43)
4. FINGER LIFT (1:55)
5. WRIST CIRCLES (2:20)
6. FLOOR WRIST
CIRCLES (2:34)
7. FLOOR ELBOW
CIRCLES (3:10)
8. THORACIC
MOBILIZATION (3:43)
9. SHOULDER
CIRCLES (4:13)
10. SHOULDER
CLOCKS (6:13)
11. SIDE LUNGE
+ HEAL HOOK (6:43)
12. ATG LUNGE (7:54)
13. KNEE CIRCLE (9:00)
14. ANKLE
CIRCLES (9:39)
15. TOE
MOBILIZATION (10:46)
16. 30-60s
DEAD HANG (11:43)
17. 30-60s
ACTIVE HANG (12:16)
I have spent a few extra minutes in this version to explain a few things. You can easily get this down to 10m or less once you practice it for a week. Be safe out there!
Hi Harry!
I jotted down the routine and shared it with my friends into climbing after they noticed I was doing a lot better after my extensive warm-up instead of just leg and arm swings - they're very grateful and credit this for their improved performance during our sessions at the local climbing gym.
Thanks for sharing!
Awesome! Thanks for commenting
Useful tips! I’m always terrified to get injured 😅
I hear ya! May you stay injury free