Frahebede Posted September 18, 2013 Share Posted September 18, 2013 Hey guys i can do OACs starting from just above dead hang but can't even move at all starting from dead hang. I heard that you need to retract your scapula in order to start the initial pull and bend your arms. Is this correct? I was thinking of doing max holds with a retracted scapula from just above dead hang and then slow negativing into dead hang keeping the scaps retracted. Also just retracting the scapula in a dead hang and holding in order to gain the strength in it. Is this an effective way to get a dead hang OAC/OAP? And most importantly, should the scapula be retracted to start the pull - so should i mainly focus on retracting hard to start it? Link to comment Share on other sites More sharing options...
Brian Li Posted September 18, 2013 Share Posted September 18, 2013 I think it's more of a weakness in biceps and elbow flexor strength than scapula position for the initial pull of a dead hang OAC. The scapula position for the bottom of a OAC is pretty much natural and will naturally protract a bit as you pull up and then you can retract at the top if you want. You will want to depress the scapula as you begin the pull. Link to comment Share on other sites More sharing options...
Oliver Bjerregaard Posted October 7, 2013 Share Posted October 7, 2013 Hello! The scapula retraction in the bottom phase of the OAC is very significant! You have got to do tons of scapula training for the dead hang OAC. The scapula area is very often the athletes' weakness when they train for the OAC. (And having a weak scapula is often the downfall for many athletes in MANY elements: front lever, OAC, meat hook variations, etc.) Good exercises: Scapula pulls/raises (one or two arms), negative OAC with the scapula RETRACTED all the way down, normal retracted pull ups and concentric assisted OAC with the scapula retracted. Archer chin ups or archer bodyweight rows with the scapula retracted are also very good variations! Take care! 1 Link to comment Share on other sites More sharing options...
Frahebede Posted October 7, 2013 Author Share Posted October 7, 2013 Hello! The scapula retraction in the bottom phase of the OAC is very significant! You have got to do tons of scapula training for the dead hang OAC. The scapula area is very often the athletes' weakness when they train for the OAC. (And having a weak scapula is often the downfall for many athletes in MANY elements: front lever, OAC, meat hook variations, etc.) Good exercises: Scapula pulls/raises (one or two arms), negative OAC with the scapula RETRACTED all the way down, normal retracted pull ups and concentric assisted OAC with the scapula retracted. Archer chin ups or archer bodyweight rows with the scapula retracted are also very good variations! Take care!Thanks a lot man that's what I thought, working on holding just above lockout with retracted scapula and slowly negativing to dead hang. Link to comment Share on other sites More sharing options...
Jono Posted October 8, 2013 Share Posted October 8, 2013 I noticed a key part in my OAC/OAP work was doing all of my assisted reps using the scapula/back as the prime mover. Do not biceps curl your way up. I barely feel my biceps working this way. Scapula is key. Though you also need pretty strong biceps at the start, even if you don't think of it as a elbow to shoulder pull. Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now