[tobym]

Just read training article in latest Climb, where Steve Mc describes various exercises that can be done on a pull-up bar, eg typewriters, assisted one-armers, leg-raises etc and also dips(from loops of rope) which he says are essential training for deep lock-offs, I hadn't realised the importance of training triceps/chest for lockoffs, anybody else agree with this idea?

[dobbin]

yes

[account_inactive]

Maybe

[a dense loner]

no

[Falling Down]

Deep lock-offs - thats a new one for me...

'Yeah, you gotta lock-off like really deep man.....'

[saltbeef]

yes, of course they're used. get a hold crank on it a long way and look at the muscles being used.

[SA Chris]

I like guacomole myself.

[chris]

couldn't care less

[Fiend]

Ummmm.

Actually, thinking about it, that's a pretty good idea. Seems obvious in retrospect.

Note to self: Do more dips.

[andy_e]

good responsible response from those we look up to...  :roll:

[Fiend]

Are you hero-worshipping dense AGAIN??

I thought he'd taken out a restraining order...

[andy_e]

Are you hero-worshipping dense AGAIN??

I thought he'd taken out a restraining order...

no, merely following his every move.

[clm]

where is he now then? - i an going to be fuckin terrified if you actually know.

[Fiend]

Chained up in clm's cellar with a gimp mask on, desperately eyeing up the woodie to see if he can use it as an escape route before he gets to see clm's other "woodie" ??

At a rough guess.

[andy_e]

where is he now then? - i an going to be fuckin terrified if you actually know.

chaddy heights...

[a dense loner]

get a hold crank on it a long way and look at the muscles being used.

what the bicep, side and back of shoulder and lat?
what mantles, triceps and chest?
main bodyparts obviously, apart from the things below the waist

[T.H.]

Christ, just got my computer back on line after months of it telling me I had a spyware virus and lots of bad people would ruin my life with identity fraud.

Anyway, the chest (pectoralis major) is massively used in pulling up and locking off aswell as manteling.

Obviously you need strong triceps to really press out the top of those boulders.  I noticed that when I was out in font a few weeks ago and loads of people were struggling to top out.

Build up your lock strength with weighted lock offs, one arm chin-ups etc.  Train your mantling etc with shoulder pressing, or pulling up and pressing out on a chin-up bar.

Also, by training your triceps you'll balance the strength of your elbow reducing the chance of developing tendonitis.

[a dense loner]

i'm talking about deep lock-offs for the next hold here with the feet on, not locking off footless. have i got the wrong end of the stick?

[superfurrymonkey]

Here`s one I made up down the gym, the assisted weights that you pull down usually with a long bar but I use the attachment that looks like the controls from an aeroplane (are you with me?) one arm that with how ever much weight you can and lock off, been doing for a few weeks and I reckon it`s having an impact on my climbing.

[webbo]

why not just use the single hand grip handle thingy.

[richdraws]

Dips are a great exercise but a better one is the muscle up. It is basically a pull up then a dip. Usually it is done on the rings in gymnastics but it can be done on a bar (slightly more difficult). The exercise really works that mid-range of movement that isnt trained by pull ups/lock offs or dips.

a description of the exercise...

http://www.powerathletesmag.com/pages/muscleup.htm

[dobbin]

Muscle ups are fully desperate on a bar, cos it doesnt move. IN the rings, as you reach the transition point you move the rings round and bring your elbows together before shoving them groundwards. Dips in the rings are much better than dips on a bar also. Apparently only 1% of the population can do a muscle up, surely though, this must include all the really fat people in the world, for whom doing a pull up or even just hanging would be a good effort.

(note to self : Never board a plane piloted by Superfurrymonkey)

[richdraws]

I have heard that 1% of the population thing before somewhere...
Do you really think they ask 80 year old women, deff leppard drummers or alpinists?

I imagine that most people who climb could do it, once the technique is learned.

[dobbin]

If ever there was a one armed man capable of doing a muscle up I would give him £5 on the spot, as that would be seriously impressive.

[Aussiegav]

a long time ago in a galaxy far way,
i did alot of training on the rings and helped loads on core strength and overall strength.
like previously stated. do dips on the rings. aim for 3 sets of 10.
a good substitute for rings is 2 slings and 2 of the single handle used on cable machines. and a biner. hang them off a pull up bar and dip away.
make sure you can't touch the ground at bottom of the dip.
for a touch of more core strength. dip in a pike position. brutal!!!
so in my opinion dips are very benficial and also build the upper section of the pecs. which help balance the over developement of the lats and posterior delts.

great to train when you have those pesky finger injuries as well.

[superfurrymonkey]

why not just use the single hand grip handle thingy.

Because I dont take my brain with me to the gym

[a dense loner]

I imagine that most people who climb could do it, once the technique is learned

i think you put too much faith in your fellow climbers, maybe 1% of the climbing population could

[jfw]

i think you put too much faith in your fellow climbers, maybe 1% of the climbing population could

is this based on your success rate in the school yesterday? when you said you'd been getting into playing with rings thought you were on about your recent exit from the closet.

p.s. i was well psyched in yoga - thats the first time i've been able to do that thing where you sit with your legs in front of you then lift yourself up off the floor balancing on your hands

[jfw]

scary looking little boys

[Aussiegav]

p.s. i was well psyched in yoga - thats the first time i've been able to do that thing where you sit with your legs in front of you then lift yourself up off the floor balancing on your hands
[/quote]

try doing that on the rings and spread your legs in and out, like scissors. another good exercise.

[Houdini]

The powerathlete guy's a fuckin' tennis player, and you'd learn more watching JB's shadow.

[a dense loner]

i will always be in JB's shadow