Primary Goal
Maintain controlled overhead shoulder positioning under light external resistance
PROTOCOL OVERVIEW
Preparation (Before Climbing)
System
Movement preparation / motor control
Target
Overhead scapular control and upward rotation
Intensity
2–4/10
Tempo
5 s per rep
Main Work
1–3 sets × 5–12 reps @ 2–4/10
Duration
~1–5 min
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When
- Before climbing sessions
- As part of a shoulder preparation sequence
- Before upper-body strength work
- On rest days as low-load motor-control practice
Starting position
- Stand facing a wall
- Place a light resistance band around the wrists
- Rest the forearms lightly against the wall
- Keep the pelvis neutral to slightly tucked
- Keep the ribs gently down
- Maintain light outward pressure against the band
- Keep the neck and upper trapezius relaxed
Execution
- Slide the forearms slowly upward along the wall
- Maintain gentle outward pressure against the band throughout
- Allow the scapulae to upwardly rotate as the arms rise
- Keep the ribs and pelvis controlled without arching the lower back
- At the top, gently lift the forearms away from the wall
- Hold the liftoff briefly without shrugging or losing trunk position
- Return the forearms to the wall
- Slide back down slowly and under control
Dosage
- 1–3 sets
- 5–12 reps
- Effort ~2–4/10
- 20–45 s rest between sets
- Move slowly and deliberately
Important
- This is a control drill, not a strength exercise
- More band tension is not better
- Do not compensate by arching the lower back
- Avoid shrugging at the top
- Reduce range if the forearms lose contact with the wall too early
- Keep the liftoff small if control deteriorates
- Stop or modify if the movement causes pain or pinching
Expected effects
- Improved overhead scapular control
- Better scapular upward rotation
- Improved shoulder positioning under light resistance
- Better control of the ribcage and pelvis during overhead movement
- Reduced tendency to compensate with the upper trapezius or lower back
- Improved readiness for climbing and overhead strength work