Does your lock-off need a boost? 🚀💪 #LatticeTraining #ClimbingTraining #LockOff #PullUp

Find yourself unable to get that last little bit of reach? Or struggling with those shouldery positions? Here are coach Hazel’s top three exercises for training your lock-offs!

✅ 1. Wide pull-ups - Wide pull-ups help engage your lats, whereas regular pull-ups can be more bicep intensive.

This exercise is to be performed on pull up bar with hands at 1.5x to 2x shoulder width apart. To achieve the correct intensity, you will need to add or remove weight as appropriate. Keep shoulders engaged at the bottom of each pull up and use an overhand grip only. When pulling up, do not kip with your lower body in order to create momentum. Make sure that your chin finishes above the bar, in order to train the full range of the pulling motion.

Sets: 3
Reps: 8
60+ seconds rest between sets
RPE: 6-8/10

✅ 2. Internal shoulder rotations - Get ready to feel the burn in your rotator cuff muscles. Make sure that your shoulder is set back and not rolling forward! Focus on moving through the full range of motion to see gains in your end range strength.

✅ 3. Assisted lock-offs - Use a bench or step to help you into the lock off position. In the reel, hazel is performing a one-arm lock-off, but you can do this with two hands on, and a pull-up band around your feet.
A good protocol to start with may be:

Sets: 4
Reps: 1
30 second hold
3+ mins rest between sets
RPE: 7-8/10 (you should adjust the resistance to achieve the correct RPE)

Видео Does your lock-off need a boost? 🚀💪 #LatticeTraining #ClimbingTraining #LockOff #PullUp канала Lattice Training