Climb to Fitness by Julie Ellison

Author:Julie Ellison
Language: eng
Format: epub
ISBN: 9781493030651
Publisher: Falcon Guides

Principles of Pull-Up Training

Dos

▶ Move slowly. Very few routes require cranking twenty-seven dynamic pull-ups in a row, but balance and static control initiated by the arms and back are crucial to nearly every climbing move. Slow down to the point where even doing ten pull-ups in one set is a challenge.

▶ Go as high as you can. The apex of the movement should put your chin well above your hands, which is a great way to train lockoff strength and get the most from your frame on long reaches.

▶ Down is just as important as up—if not more so. Aim for a one-second count on the upward portion, a brief pause at the high point, and then at least two to four seconds for the lower. The down portion is the eccentric phase, which contracts the muscles and simultaneously lengthens them—a more effective way to strengthen them.

▶ Consider your equipment. Standard workout bars are fine, but fingerboards and climbing holds are better. Jugs or big, flat holds are ideal; just remember you’re working your pulling muscles, not finger strength.

Don’ts

▶ Don’t blast off. A climbing move may begin from any point in the standard pull-up motion, and moves rarely start from a deadhang. That means every point of the motion is important to building climbing strength. Blasting off and relying on momentum negates its effectiveness.

▶ Don’t “kip.” A move popular among CrossFitters, kipping takes advantage of momentum to promote more reps.

▶ Don’t just drop your body weight onto straight arms. Lower carefully back to the engaged-muscle position so you don’t injure your shoulders.

▶ Don’t jump into it. This minimizes the amount that the muscles you want to target (back, shoulders, arms, core) have to work, thereby reducing the effectiveness of the exercise.

▶ Don’t swing your legs or body. Trying to keep from swinging becomes an exercise in itself, and will increase the movement’s efficiency by upping how much you recruit your core.

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