Скачать или смотреть Cat hang pull-up (fingertips grip)

Intro to climb-up strength & skill training (free blog post) → https://parkouredu.org/climb-up-intro...

CAT HANG PULL-UP (FULL ROM, FINGERTIPS GRIP) ↓ CLIP/NOTES ↓
Help fund our free clip/notes: https://bit.ly/PSTlibrary

WHY?
— to develop fingertips grip strength + general upper body pulling strength
— to build specific strength & skill for quicker climb-ups from all odd positions
— to learn how to use your feet/legs more effectively

HOW?
1) start in a basic cat hang (CH) position with straight arms & fingertips grip
2) keep full-body tension throughout this movement & never let your feet slip down
3) as you lightly "stand up" with your feet/legs, do a scapular pull-up into a full pull-up (shoulders to wall corner)
4) without craning your neck, touch your chin over the top of the wall (the farther, the better)
5) with strength & control, reverse the movement back down to the starting position

COMMON PROBLEMS & SOLUTIONS:

✕ problem: feet slip & slide out of the starting, staggered position
✓ solutions: build general leg lift strength (core), practice the specific skill of "gluing" your feet to the wall in all variations of CH, CH leg press, CH pull-up, etc

✕ problem: hands slip & slide out of fingertips grip
✓ solutions: build grip strength + mobility, practice fingertips grip in all variations of CH, CH leg press, CH pull-up, etc

✕ problem: not pulling as high as possible
✓ solutions: do mindful reps through a fuller ROM, build more fingertips grip + upper body strength/mobility

✕ problem: not going down to full CH with straight arms & passive shoulders
✓ solutions: do mindful reps through a fuller ROM, build more fingertips grip + upper body strength/mobility

EASIER PROGRESSIONS:
1) cat hang (straight arm) →    • Straight-arm cat hang (base grip)  
2) cat hang (bent arm) →    • Bent-arm cat hang (base grip)  
3) scapular pull-up (cat hang) →    • Scapular pull-up (cat hang)  
4) cat hang pull-up (jump-assist + eccentric) →    • Cat hang pull-up (jump-assist + eccentric)  
5) cat hang pull-up (overgrip) → coming soon, help fund our free clip/notes to make it happen faster: https://bit.ly/PSTlibrary

HARDER PROGRESSIONS:
1) cat hang pull-up (false grip) →    • Cat hang pull-up (false grip)  
2) cat hang pull-up (socks) → coming soon, help fund our free clip/notes to make it happen faster: https://bit.ly/PSTlibrary
3) cat hang pull-up (weighted) → coming soon
4) cat hang pull-up + 1-arm eccentric → coming soon
5) cat hang pull-up (1 arm) → coming soon

VARIATIONS:
— dead-hang pull-up (bar) →    • Pull-up (dead hang)  
— wall pull-up (fingertips grip) →    • Wall pull-up (fingertips grip)  
— ledge pull-up (fingertips grip) → coming soon, help fund our free clip/notes to make it happen faster: https://bit.ly/PSTlibrary
— rings pull-up (fingertips grip) → coming soon

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