A 6–10 minute ankle and landing mechanics routine designed for climbers. Improve ankle stability, reduce sprain risk, and strengthen the muscles that protect against bad landings, pivots and toe-hooks.

A 6–10 minute knee protection routine for climbers. Strengthen the hip rotators and stabilizers that prevent knee irritation during twisting, dropknees and heel-hooks. Simple, effective and climbing-specific.

An 8–12 minute elbow tendon routine for climbers. Build resilience in the flexor–pronator and extensor–supinator systems, reduce medial and lateral elbow pain, and prevent overuse injuries with simple, effective exercises.

A 6–10 minute wrist and finger prehab routine for climbers. Strengthen extensors, improve tendon gliding, build wrist stability and protect pulleys with simple, effective exercises.

A complete 8–12 minute shoulder prehab routine for climbers, focused on scapular control, rotator cuff strength, and dynamic stability. Prevent shoulder impingement, instability and biceps tendon irritation with this simple, effective protocol.

A proper warm-up reduces injury risk by improving tendon stiffness, joint stability and neuromuscular control. This guide teaches climbers how to warm up efficiently with finger activation, scapular mechanics and controlled movement patterns.

Antagonist training is essential for healthy shoulders, elbows and wrists. Learn which muscle groups climbers neglect, how imbalance leads to injury, and how to build a simple, high-impact antagonist routine for long-term joint stability.

A safe return-to-climbing plan uses progressive loading, controlled technique, and clear criteria before advancing to harder moves. This guide outlines a reliable framework so you can resume climbing without re-injury and rebuild strength with confidence.