#EWOD Spider-man Rope Climb (Foot Grip Position), w/ Adam Lauber The Spider-man rope climb foot positioning follows the setup of the S-hook, but instead of ending the feet side-by-side, such that the friction of the feet clamping together is the force to hold the rope in place, we are driving the upper foot over to the top side of the brace foot. In doing so, we pull the rope up and over the foot and are able to then apply downward force from our heel to the top side of the base foot, pinning the rope in the middle. The most apparent benefit of this position is that we can actually sit during the rope climb to completely relax the tension in the arms. By keeping the load of both feet towards the heel (think 60% heel, 40% mid to forefoot) we engage the posterior chain and maintain positive reinforcement of squat mechanics (if we instead load the toes, we would engage the quad and make us anterior in any motions like running or squatting that would follow). The position is not difficult to set up and only takes a split second longer to lock into place than the s-hook. What it buys you, however, is the ability to aggressively load the legs in the motion and save the arms from the eccentric and isometric loading that causes the largest failure rate in rope climbs. Take some time to test it out while sitting on a box before trying to go after it free hanging. Baby steps. RUN 16min Running Clock: Every 4 minutes perform the following: 400m Run Max Rope Climbs 1min Rest So… in 3min you are running a 400m sprint and performing max rope climbs, when 3min is up you take a 1min rest… 4 cycles of this are completed. Make the 400s sprints!
Posted on: Sat, 27 Sep 2014 03:44:59 +0000
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