Activations
13 min
Load score 10
Activations: a multi-exercise pulling workout with multiple sets of each exercise.
Intent: Develop balanced pulling strength across multiple movement patterns, building the upper body strength essential for climbing.
Exercises
Two Arm Engagement - ISO
Hang from a bar or hangboard jugs and find a comfortable engaged position, midway between fully relaxed and fully retracted shoulders. Hold this position for the prescribed duration, keeping your body still. This builds the shoulder engagement endurance needed for sustained climbing.
Two Arm Engagement - Lifts
Hang from a bar or hangboard jugs with fully relaxed shoulders. Engage your shoulders by pulling your shoulder blades down and together, raising your head toward the bar without bending your arms. Return to the relaxed position and repeat. This trains the scapular control essential for climbing.
Try this workout in the app
Open in the Lattice Training app for guided timers, session logging, and progress tracking — install first, then tap “Open in app”.
