Mountain Project Logo

Exercises for Developing Opposite/Antagonist Muscle Groups to Climbing?

Original Post
Nicky B · · Unknown Hometown · Joined Jul 2020 · Points: 0

I know we focus alot on how to improve our climbing here. But I climb 3 or 4 days a week, and I'm concerned that I'm overdeveloping climbing musculature and under developing antagonist muscles.

So on my days off from climbing, I usually try to do a workout that works the opposite muscle groups. I feel like I'm missing some exercises. I currently try to do these when I can:

1. Bench press

2. Chest Flys

3. Shoulder press

4. Shoulder raises (lateral & frontal)

5. Pushups

6. Weighted Hip Thrusts

7. Finger Extensions

8. External Rotator Cuff rotations

9. Internal Rotator Cuff rotations

10. Shoulder shrugs

11. Tibialis anterior raises (ankle dorsiflexion with resistance)

12. Lateral abdominals (side planks)

13. Frontal & side to side planks

Can you guys comment what other exercises you do to develop antagonist muscles to climbing? Thanks!!

Nick Drake · · Kent, WA · Joined Jan 2015 · Points: 651

Here is an excellent battery of shoulder work, I still do most of these on the regular. https://web.archive.org/web/20121218083647/ dpmclimbing.com/articles/vi…

I really like a one arm overhead press with a kettlebell, good core involvement along with the pressing work.
Reverse wrist curls with a dumbbell.
For the finger extensions a rice bucket works well.
I end most pulling intensive climbing days with 15-25 push ups just because some strong guy told me it was a good idea.

Guideline #1: Don't be a jerk.

Training Forum
Post a Reply to "Exercises for Developing Opposite/Antagonist Mu…"

Log In to Reply
Welcome

Join the Community! It's FREE

Already have an account? Login to close this notice.