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Post by jessebruni on Apr 24, 2015 12:38:17 GMT -7
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Post by MarkAnderson on Apr 24, 2015 17:58:34 GMT -7
I think the third video is the best example, I would try to emulate that. In my video, note that I'm "acting", not actually hangboarding. Still, in other videos of me hangboarding it often looks like my elbows are locked, but they really aren't. They're very close to fully extended, but I am maintaining a slight bend and full tension in the elbows. I also use a position similar to Ryan's at times (when I'm getting my ass kicked). It can make some grips feel easier by changing the "angle of attack".
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Post by jessebruni on Apr 27, 2015 8:34:07 GMT -7
In my video, note that I'm "acting", not actually hangboarding Wait, so you're telling me that your baseline weight for the LVDER open hand is MORE than -10 lbs?  In all seriousness though, thanks for the feedback. I generally feel like there's tension in my elbows but the bend is slight enough to be hard to notice for an observer. |
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Post by WillWatterson on May 4, 2015 23:07:36 GMT -7
Hi Mark
A related question... I'm training semi-crimp position on the small edges on my Beastmaker 2000 using the method you advocate in your Strength raining chapter in the RCTM.
I'm very strong on that grip and as such am having to add more than 20kg to achieve failure on the last rep of the 2rd set.
However, with so much added weight I am having trouble keeping a slight bend in my elbows (locking off with 20kg+ for an extended period is hard!)
When training with a large amount of added weight like this, it it enough to simply 'try' and engage the elbows and shoulders while hanging, and not focus on achieving a visible bend in them?
thanks
Will
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Post by joev9 on May 5, 2015 5:28:23 GMT -7
Will, what I found with heavier weights is that as long as my muscles are engaged, I'm good. Once my muscles give out and a I feel the "drop" onto bones and ligaments, the hang is over. There doesn't need to be a visible bend, just a feeling of whether your are holding yourself up (even just a tiny bit) or just hanging. I think there is a lot of risk of injury once you lose the muscular engagement as I could feel a lot of stress in my shoulders when that happened.
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Post by jcm on May 5, 2015 9:26:17 GMT -7
However, with so much added weight I am having trouble keeping a slight bend in my elbows (locking off with 20kg+ for an extended period is hard!) When training with a large amount of added weight like this, it it enough to simply 'try' and engage the elbows and shoulders while hanging, and not focus on achieving a visible bend in them? I started to run into similar issues during my last set; progress on the board (training works!) meant that the weights were getting fairly high. Granted, I never quite hit 20 kg on the small Beastmaker edges (nice work...), but was generally hanging 15-45 lbs (3rd set) across 6 different grips. My elbows did OK, but I was having a hard time keeping my shoulders engaged toward the end of the workout. Solution: I upgraded to a new hangboard with smaller holds. It was time anyway. Haven't done a strength cycle with it yet, but I anticipate that the shoulders will hold up better with hangs closer to bodyweight. |
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Post by WillWAtterson on May 5, 2015 16:55:20 GMT -7
Will, what I found with heavier weights is that as long as my muscles are engaged, I'm good. Once my muscles give out and a I feel the "drop" onto bones and ligaments, the hang is over. There doesn't need to be a visible bend, just a feeling of whether your are holding yourself up (even just a tiny bit) or just hanging. I think there is a lot of risk of injury once you lose the muscular engagement as I could feel a lot of stress in my shoulders when that happened. Fantastic answer, thankyou! |
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Post by WillWatterson on May 5, 2015 16:58:16 GMT -7
However, with so much added weight I am having trouble keeping a slight bend in my elbows (locking off with 20kg+ for an extended period is hard!) When training with a large amount of added weight like this, it it enough to simply 'try' and engage the elbows and shoulders while hanging, and not focus on achieving a visible bend in them? I started to run into similar issues during my last set; progress on the board (training works!) meant that the weights were getting fairly high. Granted, I never quite hit 20 kg on the small Beastmaker edges (nice work...), but was generally hanging 15-45 lbs (3rd set) across 6 different grips. My elbows did OK, but I was having a hard time keeping my shoulders engaged toward the end of the workout. Solution: I upgraded to a new hangboard with smaller holds. It was time anyway. Haven't done a strength cycle with it yet, but I anticipate that the shoulders will hold up better with hangs closer to bodyweight. Thanks for this. Love my Beastmaker and most of the hold shapes and sizes on it, but I will consider creating an even smaller edge to train semi-crimp on. To be honest, a slightly smaller crimp would more closely match the holds on the problems I am projecting now anyway. |
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Post by MarkAnderson on May 6, 2015 8:36:22 GMT -7
Thanks for this. Love my Beastmaker and most of the hold shapes and sizes on it, but I will consider creating an even smaller edge to train semi-crimp on. To be honest, a slightly smaller crimp would more closely match the holds on the problems I am projecting now anyway. A good way to make a hold smaller is just to add a shim behind the hold. I've used Popsicle sticks (aka Tongue Depressors) for this. |
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ANTONIOS PAPANTONIOU
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Post by ANTONIOS PAPANTONIOU on Feb 13, 2017 15:48:13 GMT -7
I don't know if it is covered under a different thread but some other repeater programs advocate hanging in 3 angles full lock off, half and straight arms. In the RPTM it is recommend to do only straight arms. My main issue with only straight arms is that it does not train lock off positions enough for bouldering. I have never tried different angle with weight so interested to hear your views. Does locking off apply to some grips like crimps vs pockets ?
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Post by tetrault on Feb 13, 2017 16:26:47 GMT -7
The RPTM repeaters work the forearms in isolation as this is believed to be the most effective method of training a muscle group (see p75). Lockoff strength training is covered in the book as a supplemental exercise (bottom right p109 and p123-124).
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Post by jonfrisby on Feb 14, 2017 9:22:43 GMT -7
To reiterate tetrault, my understanding is that if you can hang off a 10 mm edge with 20 pounds attached, you might be able to hang from a jug/bar at a 90 lockoff with 75 pounds attached. In that case, you are not receiving optimal training stimulus in the bicep/lat/shoulder to force adaptation while hanging locked off on a 10 mm edge with 20 pounds attached.
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