Boost your shoulder strength with these exercises
What's the story
Hang gliding requires a special combination of strength, endurance, and precision from its practitioners.
Your shoulders, especially, are the key to controlling the glider.
Building strength in these muscles can make a huge difference in your control and performance in the air.
This article provides five exercises to strengthen your shoulder muscles for a better hang gliding experience.
Preparation
Rotator cuff warm-up
Warming up the rotator cuff before intense exercises is crucial for injury prevention.
By doing arm circles in both directions for one minute each, then stretching each arm in a door frame for 30 seconds, you'll prepare your shoulder muscles for more strenuous activities.
These initial exercises increase blood flow to your shoulders, establishing a foundation for a safer and more effective workout.
Power up
Shoulder presses for strength
Including shoulder presses in your workout routine strengthens the entire deltoids and triceps.
Begin with lighter weights to perfect the form before advancing.
Aim for three sets of eight to 12 reps with a weight that pushes you on the final few reps. This will guarantee muscle growth over time.
This exercise not only increases muscle mass but also builds the endurance needed for extended flights.
Balance it out
Lateral raises for stability
Lateral raises strengthen the middle section of your deltoids, which play a key role in stabilizing your arms during flight control movements.
Hold dumbbells or resistance bands, and do three sets of 10 to 15 reps.
Maintain control during the exercise and resist the urge to swing the weights. This ensures maximum engagement of the intended muscles.
This exercise greatly improves lateral control in hang gliding.
Forward focus
Front raises to boost endurance
Front raises target the anterior deltoids, which are crucial for stabilizing posture and exerting force against air resistance during flight.
Like lateral raises, perform three sets of 10 to 15 reps with a slow, controlled motion using dumbbells or resistance bands.
Regular training will build endurance in these muscles.
Back in action
Reverse flyes for postural support
Reverse flyes focus on the rear deltoids and rhomboids, two muscle groups that contribute significantly to posture and stability in flight.
While bent slightly at the waist holding dumbbells or resistance bands, perform three sets of 10 reps emphasizing squeezing shoulder blades together at the point of peak contraction.
It's important to maintain form and control, not rushing through the exercise.