Hey CityROCKer’s, Now that we are all spending time outside of the gym, we can work on correcting muscle imbalances that we may have created from climbing so much. Antagonistic exercises are workouts that train muscle groups that oppose the muscle groups that we use most frequently. An example is the triceps are antagonistic to the biceps. Antagonistic exercises promote balance within the body, increase performance, and can help prevent injury. Here is a workout that can be performed at home with very little equipment. Any equipment shown can be replaced with other household items.
**CityROCK Antagonistic Home Workout**
*Reverse Wrist Curl (8 reps): This exercise will help with Climber's elbow, otherwise known as tendonitis or tendonosis. Perform this exercise with a 10-20 pound weight or use a water bottle with water in it. Start this workout with your wrist and forearm in a neutral (straight) position while holding the weight in your hand. Next flex your wrist up and hold it for two seconds, and then return it to the neutral position.
*Chair/Table Dips (8 reps): This is a great exercise to strengthen the triceps and chest. Perform this exercise by placing your hands behind you on a table or chair, and then lowering your body until your arms are at a 90 degree bend. Then return to the starting position.
*Shoulder Press (8 reps): This is a push exercise to counter the pulling that we do when we climb. Perform this exercise by holding one or both arms out at a 90 degree bend with your weights being held up. Next extend your arms up to a straight position, and then return them to the beginning position.
*Lying Internal Rotation with Dumbbell (10 reps each side): Shoulder rotation exercises help strengthen the rotator cuff muscles. Start by laying on your side with your lower arm pointed out from your body with a weight in your hand. Next lift the weight up and bring it across your body. Pause for 2-3 seconds and then return to the starting position.
*Lying External Rotation with Dumbbell (10 reps each side): Start by laying on your side with your upper arm bent to 90 degree going across your body with a weight in your hand. Then while maintaining a 90 degree bend in your elbow, rotate your arm and shoulder to the side of your body; but make sure not to rotate past your body. Hold this position for 2-3 seconds and then return to the beginning position.
**Perform each exercise three times, two to three times a week (3 sets, 2-3 times a week).**
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