Pronation Reverse Punch: This is a video from the Rock Rehab Pyramid to help you strengthen your supinator muscles in your forearm to help prevent lateral epicondylosis injuries while rock climbing.
Instructions: Grasp a resistance band with the loose end feeding out of the pinky side of your palm. Wrap the band around the forearm and over the top of your arm. Punch forward and rotate your palm up. Slowly return your arm to your arm to the starting position with your palm facing down.
What It Does: Eccentrically loads your supinator muscle that attaches to the outside of the elbow. The key to this exercise is the slow and controlled return from the palm down position to the palm down position.
Frequency: 3 sets of 15 repetitions once per day.
The “Rock Rehab Pyramid” is a system developed to prevent and rehabilitate rock climbing injury. The goal of the four-phase system is to take you from the pain, inflammation and tissue overload stage to gain full mobility, strength and eventually pain-free climbing movement.
For more, visit www.theclimbingdoctor.com
