Discussion Topic |
|
This thread has been locked |
zachh85
Boulder climber
Cleveland
|
|
|
Topic Author's Reply - Nov 21, 2016 - 03:06pm PT
|
I'm not worthy either but I'm working on it! The jump was impressive as well.
|
|
Brandon-
climber
The Granite State.
|
|
|
Nov 21, 2016 - 03:14pm PT
|
And what the...that Brasilian guy moves how...what?
|
|
couchmaster
climber
|
|
|
Nov 21, 2016 - 03:49pm PT
|
Zach, not to dog you on this, but noticed in your vid that you ignored Tami's advice above. She's been a Gymnastic coach for a long time, if she says don't fully extend on those pullups, I'd take her advice to heart. I've heard that advice earlier from elsewhere for hangboarding too. It's easy to get injured, hard to recuperate. As John Gill and RGold (both super strong workout artists in their day and still ahead of the curve) have detailed many times.
Tami said: "Zach I just watched your video and since you posted it here I assume you can handle a bit of feedback. ( I coach circus acrobatics as a full time job ) At the bottom of your chin up , you should not hang in the joint of your shoulder but remain lats engaged. This will protect your joint ; remember the human shoulder is not intended to weight bear. I'd also suggest you do chin ups in over-grip. I notice you're doing your sets of one-arms in under grip. Over grip works different muscles and is more like climbing. "
Keep it it and remember that staying healthy is job #1. All else follows or you will have nothing. I speak as a person who has had 5 rotator cuff tendons (Infraspinatus, supraspinatus, Labrum, Bicep, something else) in each shoulder surgically repaired not too long back. They were surprisingly easy to screw up and it's been a long road back to climbing with any flow or competency (still working on that haha). Good luck!
BTW, my hand is still up for being in awe of John Gill.
|
|
jgill
Boulder climber
The high prairie of southern Colorado
|
|
|
Nov 21, 2016 - 03:56pm PT
|
As you age, to pull into a tight contraction could also lead to injuries.
You might enjoy looking at this:
Bodyweight Exercise Records
|
|
zachh85
Boulder climber
Cleveland
|
|
|
Topic Author's Reply - Nov 21, 2016 - 05:01pm PT
|
Thanks to you all for the feedback and concern. I really appreciate it very much! I have heard mixed reviews from many experienced people on the packed shoulder matter over time, so my goal is definitely not to ignore anyone's experienced advice. I try to do what feels most natural for me personally while going slowly and carefully without ignoring well respected advice. Jgill would you mind elaborating on your comment? Are you referring to impingement?
|
|
jgill
Boulder climber
The high prairie of southern Colorado
|
|
|
Nov 22, 2016 - 12:24pm PT
|
Zach, as I got older and was still capable of one-arm pull-ups I found that if I pulled into a fairly tight configuration - as might be required for any sort of record attempt - I became more prone to "climber's elbow" or "tennis elbow", which can really put you out of commission quickly. Just be cautious and don't be swayed by experts who tell you you must start at full extension and end at tight contraction. It's not worth it.
By the way, I could never do a solid planche. Muscular legs way too long! But oddly enough that didn't bother me particularly when doing front levers. Go figure.
;>)
|
|
rgold
Trad climber
Poughkeepsie, NY
|
|
|
Nov 22, 2016 - 02:46pm PT
|
As I aged, I took a different approach from John for avoiding medial epicondyltis: I started using a wrist loop for pullups so as to disconnect the need to grip hard while pulling. I ultimately found that a 1" webbing wrist loop tied on a piece of gym rope with a prussik knot was the best set-up in terms of avoiding extreme forearm compression on the medial epicondyle. It was pretty easy to learn to relax my grip while pulling, and while doing this I was able to pull to full lock-off at chest level.
I haven't done one-arm pullups for many years now (for shoulder reasons), but still use the wrist loop method for two-arm weighted pullups, which I do to the very top position.
In terms of shoulder distress, the worst position is at the very bottom of the pullup, where reversing directions imposes the maximum acceleration and so the maximum force. I think you lose almost nothing from the workout (maybe you get an extra rep from the momentary rest) if you arrange for your feet to contact the ground before your shoulders are at absolute full extension. This way you just have to lift you body, not reverse its direction of motion.
|
|
zachh85
Boulder climber
Cleveland
|
|
|
Topic Author's Reply - Nov 22, 2016 - 04:49pm PT
|
Thanks for the details! I love hearing people's experiences with these exercises.
|
|
zachh85
Boulder climber
Cleveland
|
|
|
Topic Author's Reply - Dec 1, 2016 - 06:55pm PT
|
Workout 14
In this workout I use 54.8 lbs of assistance with elastic bands. Sets of one arm chin are 4,4,3,3 reps and sets of planche are 12,12,9,9 seconds.
https://youtu.be/9vlVQD_YCsc
|
|
ß Î Ø T Ç H
Boulder climber
ne'er–do–well
|
|
Keep up the good work.
You're almost there.
|
|
zachh85
Boulder climber
Cleveland
|
|
|
Topic Author's Reply - Dec 2, 2016 - 04:20am PT
|
Thanks! Sometimes it feels a little slow, but I definitely feel like I'm creeping up on it.
|
|
zachh85
Boulder climber
Cleveland
|
|
|
Topic Author's Reply - Dec 11, 2016 - 07:08am PT
|
Workout 18 - Mixed things up just a little. Front lever and handstand push ups.
https://youtu.be/Ioyy_ty3uvo
|
|
zachh85
Boulder climber
Cleveland
|
|
|
Topic Author's Reply - Dec 13, 2016 - 06:11am PT
|
Workout 19 - Assisted glute ham raises and weighted pistols. Planche and one arm chins coming back on Thursday.
https://youtu.be/ONvSnFc0jsU
|
|
|
SuperTopo on the Web
|
Let us know!