Fundamental wall strength 1
Foundational wall-strength
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4m 31s
THE WHAT:
Fundamental capacity-development & patterning for vertical pushing & pulling using a wall. Performed from the 'cat-hang' position, their objective is ultimately to develop efficiency in transitioning from below, to above, a wall from this position. From a more general perspective, then, this represents the act of 'scaling' an obstacle in one's environment.
As the wall effectively "blocks" the feet, the patterning is distinctly different from bar/ring contexts in which the legs are free to move in front of the body's frontal mid-line, whereby they counter-balance & make the movement easier/more efficient through allowance of more strictly VERTICAL force-production.
In wall contexts, however, the weight of the body is consistently pulling AWAY from the wall, making vertical-pulling, and also fundamental 'dipping', all the more challenging. The transition in the 'muscle-up' must also go through a more curved (and less efficient) trajectory in order to bring one's center of mass into support over the wall.
Strong experience with a range of foundational wall-hanging & support contexts, then, is strongly recommended to make practice of these contexts productive. Whilst grip-strength in vertical-pulling is a notable potential weak-link which this is developed, it also affects pre-conditioning (i.e. prehabilitation) of the elbows & wrists which can come under significant stress in both 'Pullup', 'Dip', and 'Muscle-up' contexts.
Resource contents:
0:05 - Wall-pullup progressions (from 'cat-hang')
0:10 - Assisted wall-pullup (one/two feet on floor)
0:41 - Assisted wall-pullup (eccentrics)
1:15 - Wall-pullup (1, 2, or 3 phalange)
1:35 - Wall-pullup (false-grip)
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2:00 - Wall-dip progressions (from 'cat-hang'
2:05 - Hinging stomach-dip
2:35 - Eccentric/wall-dip
3:02 - Wall muscle-up variations
3:06 - Wall muscle-up ('strict' variation)
3:40 - Wall muscle-up (foot-'kip' variation)
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