More body tension thanks to the pull-up bar on the pull-up bar

If you felt like a potato sack during your first climbing hall session due to the corona pandemic, then this is the perfect exercise for you: the reel on the pull-up bar. This gives you the necessary portion of body tension that is necessary for steeper routes and bouldering.

A contribution by Christoph Völker - target10a.com

The complete reels are only slightly heavier than the half reels. However, you will need some space above the pull-up days. To do this, start on a normal slope with a grip that is more than shoulder width wide. To protect the joints, you have a slight flexion in the elbow and tension in the shoulder.

From this position you try to “roll up” your hips to the bar, with your legs straight up. At this point you should hang in the lintel with your body fully stretched. Then you lower yourself back to the starting position in a controlled manner. You can use the counter swing at the lower point as a prelude to the next repetition.

When catching in the lower point of the movement, you should pay attention to a harmonious movement and a certain shoulder tension. Do not fully extend your arms at this point. The more explosive you do the exercise, the easier it will be.

Design

Try two to three sets of four to eight reps each. In between you take a break of around two minutes.

Effect

Although the retractor is a dynamic exercise, it aims to provide body tension for climbing steeper terrain. Since the complete reels have a somewhat gymnastics aspect, the exercise is also a certain compensation for climbing. The main muscles involved are the latissimus and the straight abdominal muscles. The latissimus is used much more than half the reels.

This is how you perform the reel on the pull-up bar

If the exercise is too difficult for you, practice it first half reel for a while. If the exercise becomes too easy for you, you can too Cloud shifters pass over. However, can you already do much more difficult exercises, such as the one Hangwaage, then this exercise is no longer so interesting for you.

The half reel offers a gentle start

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Other Training tips can be found here.

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