Kneel down and press your hands or fists into the ground. Wrap a single resistance band around your wrists. Imagine there is a clock in front of you with 12 o’clock at the top and 6 o’clock at the bottom. Press your wrists outwards on the band towards the positions on a clock. The right hand reaches to positions 1, 2, 3, 4, 5 and 6 o’clock while the left hand reaches to 6, 7, 8, 9, 10 and 11 o’clock. A few examples are listed below. A. Right hand reaches to 2 o’clock. B. Left hand reaches to 10 o’clock. C. Right hand reaches to 1 o’clock.
What It Does
Strengthens your rotator cuff muscles as a unit and is a progression in difficulty from air clocks. Challenge yourself by performing wall clocks on the rock wall.
3 sets of 6 repetitions to each number on the clock once per day.
Professional Climber Jonathan Siegrist Rotator Cuff Exercise A
Professional Climber Jonathan Siegrist Rotator Cuff Exercise B
Professional Climber Jonathan Siegrist Rotator Cuff Exercise C