Tuck Front Lever Pullups

The tucked front lever pullup helps develop great rowing strength and core stability. It is particularly useful for climbers. Start by developing a solid tucked front lever hold, 15 to 20 seconds minimum. After that point, you can begin to work on the pullup. Try to keep your hips at the same height as your shoulders during the whole movement. Once you gain some proficiency with this exercise, substitute it for regular pullups during your workouts on occasion. You may need to drop the total volume a bit if you do this.

What if you can hold the lever, but the pullup portion eludes you? Develop rowing strength with body rows on the rings, elevating your feet on a box as needed. Another option is to have a training partner assist your pullup by helping to lift you to the top position, then try to lower slowly under your own strength. Developing strength in the negative, or lowering position will soon allow you to perform the concentric portion of the movement.

June 7, 2007 | Filed Under Exercises | 1 Comment 

Core Strength

StdlPlanche

Development of a variety of gymnastic holds leads to incredible levels of core strength and stability. The planche can take one several years of dedicated work to achieve.

When training any static hold, it is important to stay loose and relaxed. Perform dynamic relaxation and joint mobility exercises before and between attempts. You will find that residual muscle tension will compete for your strength. Only with maximal relaxation of your muscles will you be able to achieve maximal muscle recruitment during your holds. Follow your training with a focused session of joint mobility work, particularly around the shoulder girdle and neck.

May 12, 2007 | Filed Under Exercises | Leave a Comment 

The Ring Side Pull

Kelley finishes the first morning class at CFP with side ring pulls, a great core/whole body drill.

SidePull

May 3, 2007 | Filed Under Exercises | Leave a Comment 

Swipes

Sonata

Here is one of my favorite exercises, the swipe. It combines an explosive contraction of the posterior chain during the swing component, followed by an explosive contraction of the “anterior chain” in the cast portion. This develops great core strength, is a potent metabolic stimulus, and needless to say, builds a strong grip.

April 6, 2007 | Filed Under Exercises | Leave a Comment 

Gateway to the Pullup

Ring row

The ring row is the beginning stage in the progression to the pullup. The ring row is also very scalable on it’s own. The farther back and more upright that you stand, the easier that it becomes. Have your feet farther out and your body more horizontal; the ring row becomes much more difficult.

March 22, 2007 | Filed Under Exercises | 2 Comments 

One Legged Frog Stand


If you have developed some proficiency with the regular frog stands, give the one legged version a try. This will increase your core activation, as well as require some additional shoulder and wrist strength. Work both sides evenly.

February 21, 2007 | Filed Under Exercises | Leave a Comment 

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