Injury prevention and performance training systems supported by the latest research. Learn how to identify poor movement patterns and how to implement corrective exercises to help you climb strong and injury free.

Belayer’s Neck

Poor belaying postures repeated can lead to belayer's neck. Avoid tilting your neck back, slumping your spine and rounding your shoulders. Keep your head, neck and shoulders within a plumb-line.


Pulley Sprain

The tendons in your fingers are anchored down by pulleys that keep the tendons gliding flush to the bones. Excessive strain on the finger can exerts an outward force on the pulley which may strain or tear it.


Rotator Cuff Strain

The shoulder is made up of four rotator cuff muscles. These muscles connect the shoulder blade to the arm bone. The rotator cuff muscles act together as a unit to control shoulder motion. You need to strengthen the rotator cuff to prevent muscle strain.


Dynamic Climbing Warm-up

A dynamic climbing warm-up demonstrated by professional climber Jonathan Siegrist. The warm-up is broken down into four sections: On the wall, rotation, arms and wrist and fingers. The video will take you through the step by step process of each movement.


Biceps Tendinopathy

The biceps muscle flexes your elbow. While climbing, you are constantly pulling and overworking the biceps. This can lead to degeneration of the biceps tendon as it inserts into the bone below your elbow.


Movement Awareness

By climbing with proper technique and having an intrinsic awareness of you movement patterns, you can begin to prevent the most common injuries. This will help to increase your climbing efficiency and boost performance.


Muscle Activation

Muscle activation exercises need to be performed as a part of your warm-up. These isometric contractions will prime your muscles before activity. Your antagonist muscles will "wake-up" and increase the effectiveness of your climbing.


Dynamic Warm-up

A dynamic climbing warm-up is a must. This is the only research proven method to safely warm-up. It increases blood flow to your joints, ligaments, tendons and muscles and prepares you for climbing while mirroring climbing movement.