The Grouse Grind is a challenging 2.5 km climb up the Grouse Mountain. The Grind is not for the faint of heart. To successfully conquer the grind you need both endurance and strength.
So whether it’s your 1st or your 100th time doing the Grouse Grind, here are our top 3 strengthening exercises to help you achieve your best time.
LOADED AIRPLANE
On the Grind, you are constantly stabilizing through your hips as you navigate the uneven terrain. The Loaded Airplane, demonstrated by COAST Athletic Therapist Laura Claridad, is a progression from the basic airplane exercise and helps to build stability and strength in the hips and glutes. By lifting your back foot and adding weight, your hip has to work harder to stabilize.
Start in a single leg stance and hinge at the hip to tilt your torso forward. Extend your other leg backwards.
Focus on really grounding down through your standing foot.
With control, slowly rotate to open your pelvis to the side. The movement is an external rotation of the standing hip.
Return to the starting position.
Complete 2 rounds per side until you feel the glute and hip muscles start to burn.
SOLEUS CALF RAISE
The lower calf muscle, the Soleus, is often an over looked muscle but is very important in activities such as hiking and running. It’s major function is to point the foot and stabilize the ankle when the knee is bent such as when climbing the stairs. Weakness in this muscle can lead to Achilles and knee issues if not addressed.
Here’s a simple drill, demonstrated by COAST Athletic Therapist Clayton Cross, to improve your lower calf strength.
Stand close to a wall or counter top for support while you sit you hips back and bend your knees
Staying in the bent knee position, lift one foot off the ground
Perform a heel raise, while staying in the bent knee position, by pressing the ball of the foot into the ground. Your whole body should lift as well
Lower your self back down to the ground in a controlled manner and repeat
Work up to 25 reps per side foe 1-3 sets
BEAR SHOULDER TAP
Maintaining good posture is important on the Grind. Not only will it help prevent a sore back from being too hunched over, but it will also help you generate more power from your glutes and legs and open up your chest for better oxygen intake.
This Bear Crawl, demonstrated by COAST Physiotherapist Connor Lewis, helps to develop shoulder/scapula and lumbo-pelvic stabilization. It also helps to strengthen those deep core muscles.
When doing this exercise, focus on keeping movement to a minimum. Try not to shift your weight to one side as you move your arm.
From a tabletop position, lift your knees so they hover a few inches above the ground.
Your head, torso, and hips should be in a stacked position and your core engaged.
Begin to lift one arm and touch it to the opposite shoulder, then repeat with the other side.
Alternate sides until you are fatigued.
Remember to breathe and move with slow, controlled movement.