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Exercises Movements, technique & proper execution

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Old 08-26-2006, 11:34 AM   #1
Greg Hamilton
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i've seen "beginner rope climb" mentioned but can't find an example or description of this, unless it's pulling a weighted rope? is this correct? thanks
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Old 08-26-2006, 11:55 AM   #2
Frank M Needham
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A beginner's climb would be that in which you've wound the rope about one lower leg/ankle in such a way that locking pressure can be applied to it by the opposite foot when climbing the rope. Pressure can be applied when a) you're arms/hands are tired from pulling or b) your arm pulling strength can only move you up the rope inch-worm style and you must use the pressure after each successive pull up the rope. An advanced climber could climb the rope free-hand from top to bottom by letting the feet hang directly below the torso while climbing or by hanging in an L-sit while climbing.
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Old 08-26-2006, 12:00 PM   #3
Greg Hamilton
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ahh, thanks. jump assisted towel pullups it will be.

how many regular pullups were most of you guys able to do before you found yourself able to climb 15 feet of rope without using your feet?
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Old 08-27-2006, 04:15 AM   #4
Lynne Pitts
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Moving to Exercises
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Old 08-28-2006, 07:54 AM   #5
Roger Harrell
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You can also lie on the floor and pull yourself up to a stand. Work from squat, to pike to straight body on this. Then you'll start lifting yourself off the ground.
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Old 08-28-2006, 08:12 PM   #6
Greg Hamilton
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thanks very much...sounds like a very good starting point with the rope. also makes it seem more achievable when broken into steps that way.
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Old 08-29-2006, 06:42 AM   #7
Keith Wittenstein
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Roger's method is the real beginners rope climb. I think you sub 3:1 or 5:1 for regular rope climbs. I would also recommend towel pullups or using a short rope over a pullup bar to do pullups.
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Old 08-29-2006, 07:42 AM   #8
Greg Hamilton
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thanks, frank, roger, and keith. i did a few see-saw towel pullups for saturdays wod, but primarily had to jump and work the negatives. this exercise was extremely sobering, and i think i looked much like a pig trying to climb a tree. my arms, particularly my forearms, and even my lower and outside lower pecs are still quite sore.

i'm going to use a rope in some fashion during the next wod that includes a rope climb, so i want to make sure i understand the suggested progression for beginners:

1) rope climb to standing from squatting position
2) rope climb to standing from sitting in pike position on floor
3) rope climb to standing from lying on floor
4) rope climb (maybe with feet, then without feet, then in pike, etc etc)

is this correct? if so, i'm fairly sure i can already start at #3 (i'll be further embarassed with myself if not) and think that i understand the sub is 3-1 to 5-1 per ascent, is this correct?
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Old 08-29-2006, 08:25 AM   #9
Roger Harrell
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Awesome Greg. Keep it up. Looking like a pig trying to climb a tree is a great start. Most people never get that far.

Your 1-2-3-4 rope climb is it. And yes the 3-1, 5-1 is per ascent.
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Old 08-30-2006, 02:31 PM   #10
Paul Corfield
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My 1st post so welcome all.

For years I haven't trained pull ups/chin ups at all because they hurt my elbows real bad whenever I try. I do however train almost daily on the rings at home doing a variety of exercises like crosses, front levers etc and get hardly any elbow pain. Recently I got my first chance to have a go on the rope where my 4 year old boy trains gymnastics and to my surprise I managed to climb to the top of the rope using arms only in an L-Sit position so I guess based on that it's possible to do if you don't train pull ups. All the pulling on the rings has supplemented for my lack of training on pull ups though it would seem.

Paul.
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