Weighted chin ups for the OAC?

[Jon Douglas]

tnx for answers guys.

btw which dimension do you use for climbing?

Mostly up.

Coach posted elsewhere that 1.5 inch is appropriate for gst. If you particularly wanted yo spwcialise you could go thicker, but i would set that as after having an excellent RC at 1.5.

[Noel Shevchenko]

oh that's good, ain't threw money for nothing, mine is 35mm.

[Daniel Burnham]

I consider most rope climb variations to be OAC/OAP specific since it is basically the same motion, but on a rope.

 

Daniel Burnham said he found that a rope OAC is easier than a OAC on a bar though. 

Yea I can do it on both but the rope is a bit easier.  Not sure if it is because I just built a lot of strength using the rope or not.  I also find that the twisting on the bar gets annoying.  I don't twist much on the rope.  I am still not training them specifically because they aren't much use to me.  I can do one of two on my right arm and one on left starting at a slight bend.  I already know the reason for the differences between the arms and have been working to correct this in my rope climbs.  Right now I'm still focusing on getting a good bit of volume in on RC to prepare myself for inverted MU (which I have started training with a spot) and ring work.

[Brian Li]

I think it's because with the rope you can only use a neutral/hammer grip which is why you don't twist much at all just like if you do neutral grip OAPs or pronated grip OAPs on the bar or ring.  

 

Which variation of OAC are you doing on the bar? The one where you start with a neutral grip facing the bar lengthwise and then twisting toward the pulling arm to end up in a supinated grip as you go up or the other variation where you start with a supinated grip while resisting the twisting at the bottom? If you are doing the latter variation and having trouble, then I suggest you try the former variation because it's much easier. 

[Daniel Burnham]

I've done mostly the later. Like I said I don't really intend to train them but I will try your sugestion. I mostly do them at the request of others.

[Jono]

There are 2 variations of the OAC. You can start with a neutral grip or semi-supinated grip and twist to a full supinated grip as you go up or you can start with a supinated grip and resist the twisting to keep the body mostly facing perpendicular to the bar and then pull. The latter being the harder one.

 

Supinated will be OAC and pronated will be OAP. OAP is harder than OAC.

I did my first dead hang OAPs today. Hanged for 0.5-1s, pulled without a kip, and my chin went over the bar but I was craning my neck. That's good enough for now. Ultimately I want to do a real dead hang for 2-3s oap which is way harder (did one like this today, but it was ugly at the top).

 

Dead hang OAC is not even in sight though. So I don't think OAP is necessarily harder than OAC. It just depends.

Also, what's very strange is that all I've done is SUPINATED grip pulling / assisted OAC in the last 6 months. And now I have an OAP but not an OAC. Either way, I'm not complaining

[Alessandro Mainente]

Rc is the best solution. At my level in RC i can do 2 OAC for each arm with other arm assisting at chest level. the arm that is assisting the other is always straigth so that the aid is reduced a lot.

[Jono]

Dead hang OAC? I can do 175 deg OAC both arms and 135 deg OAC + 5kg for right.

 

RC will be in my routine when I go back to uni

[Kate Abernethy]

What is the difference between RC with legs hanging down and legs out at right angles? Why is the latter performed and not the former?

 

I (currently, am working on it!) find the latter impossible on a rope and when training for a OAC (currently with two fingers assisting) keep the legs dead hanging instead of gyrating them up because a. I can't get them up, and b. it seems to be a better form.

[Jono]

What is the difference between RC with legs hanging down and legs out at right angles? Why is the latter performed and not the former?

 

I (currently, am working on it!) find the latter impossible on a rope and when training for a OAC (currently with two fingers assisting) keep the legs dead hanging instead of gyrating them up because a. I can't get them up, and b. it seems to be a better form.

The additional tension for the core can make you a little bit more stronger overall due to irradiation. Doing it with legs down would be harder. There might be other things to consider as well, such as a different centre of mass and weight distribution

[Brian Li]

I did my first dead hang OAPs today. Hanged for 0.5-1s, pulled without a kip, and my chin went over the bar but I was craning my neck. That's good enough for now. Ultimately I want to do a real dead hang for 2-3s oap which is way harder (did one like this today, but it was ugly at the top).

 

Dead hang OAC is not even in sight though. So I don't think OAP is necessarily harder than OAC. It just depends.

Also, what's very strange is that all I've done is SUPINATED grip pulling / assisted OAC in the last 6 months. And now I have an OAP but not an OAC. Either way, I'm not complaining

Congrats on the OAP!  I got the OAP before the OAC too, but after I found out the easier variation of the OAC (start with neutral grip and twist toward a supinated grip as you pull) I found that variation of the OAC to be easier than OAP. I find the other variation of the OAC (start with supinated grip all the way) to be harder than the OAP when done with dead hang. The pronated grip (OAP) also puts you in a position where there is little twisting if any.

[Jono]

Congrats on the OAP!  I got the OAP before the OAC too, but after I found out the easier variation of the OAC (start with neutral grip and twist toward a supinated grip as you pull) I found that variation of the OAC to be easier than OAP. I find the other variation of the OAC (start with supinated grip all the way) to be harder than the OAP when done with dead hang. The pronated grip (OAP) also puts you in a position where there is little twisting if any.

Thanks I'll get a video up once I can do it solidly with both arms (left arm has bad ROM at the top).

 

Regarding a supinated-all-the-way oac, I'm not sure if that's possible in the dead hang. When I hang in a neutral grip, it's a full dead hang. But when I try to hang supinated, I feel my shoulder getting in the way. Is it possible to hang in a fully supinated position without twisting out?

[Brian Li]

It's possible, but part of your torso will be turned out slightly instead of facing perfectly perpendicular to the bar like in a 2 arm chin-up. You have to actively supinate the forearm to keep from twisting to the side in the dead hang. It's also harder on the shoulder than the others and is harder to get from dead hang to bent arm in this OAC version so that's why I rated it higher than the OAP for me.

[Arthur Wong]

Do you all do rope climbs in a gymnasium of some sort? The only place I live that has them is CrossFit (which I hate) and it's $250 a MONTH. 

 

For those that bought their own rope where the hell do you hang it? I was thinking a tree but not only is it hard to find a suitable tree that not only has a horizontal branch, but is easy to climb. Also kind of scary.

[Alessandro Mainente]

What is the difference between RC with legs hanging down and legs out at right angles? Why is the latter performed and not the former?

 

I (currently, am working on it!) find the latter impossible on a rope and when training for a OAC (currently with two fingers assisting) keep the legs dead hanging instead of gyrating them up because a. I can't get them up, and b. it seems to be a better form.

the motivation of higher difficulty with legs straddle or together at 90° is the body shape. everytime you are engaging the core  i.e. for maintain the legs straddled at 90° you are activating the anterior chain muscles. when lats are activated over the head and the core is active you can lose range of motion in the pulling movement. the reason is lack of mobility. as for the hollow body hold you can observe poor shoulders mobility when arms are elevated in the over head position and the core is squeezed. lack of mobility lest to the arms to elevate more off the floor reducing the actual distance that you can reach over head with the arms. if you look to a hollow body position in a standing position and you measure the angle formed by the arms over the head when the core is activated , you can estimate the maximum height of the hands. as the mobility gap is bigger as the cos(angle) component increase. low cos(angle) and high sin(angle) mean high level of flexibility. high sin component allows more hands height on the rope.

You have also to consider that  the cos(angle) component usually increases for 2 reasons:

-lack of shoulder flexibility

-poor legs flexibility

in both cases the high horizontal component of the arms lets to you to stay far from the rope in order to compensate your deficit.

for this reason you need to pull yourself up to climb the rope and pull yourself to the rope to rstay near it. 

both this factors concurred to make the RC harder for those who have immobility. on the other side with full flexibility you can extend the arms completely over the head and activate traps and external rotator muscles, that usually have a low activation in normal vertical pull movements.

[Jon Douglas]

the motivation of higher difficulty with legs straddle or together at 90° is the body shape. everytime you are engaging the core  i.e. for maintain the legs straddled at 90° you are activating the anterior chain muscles. when lats are activated over the head and the core is active you can lose range of motion in the pulling movement. the reason is lack of mobility. as for the hollow body hold you can observe poor shoulders mobility when arms are elevated in the over head position and the core is squeezed. lack of mobility lest to the arms to elevate more off the floor reducing the actual distance that you can reach over head with the arms. if you look to a hollow body position in a standing position and you measure the angle formed by the arms over the head when the core is activated , you can estimate the maximum height of the hands. as the mobility gap is bigger as the cos(angle) component increase. low cos(angle) and high sin(angle) mean high level of flexibility. high sin component allows more hands height on the rope.

You have also to consider that  the cos(angle) component usually increases for 2 reasons:

-lack of shoulder flexibility

-poor legs flexibility

in both cases the high horizontal component of the arms lets to you to stay far from the rope in order to compensate your deficit.

for this reason you need to pull yourself up to climb the rope and pull yourself to the rope to rstay near it. 

both this factors concurred to make the RC harder for those who have immobility. on the other side with full flexibility you can extend the arms completely over the head and activate traps and external rotator muscles, that usually have a low activation in normal vertical pull movements.

Crikey, that's dense stuff! Thanks Alex

I am starting to realise I have never given rope climbing enough credit. I am still waiting for mine to arrive...

[Kate Abernethy]

Many thanks Alex :-)

 

Love the use of Trigonometry!