If, despite good strength, you have a rather static climbing style, then the exercise should incorporate flying knees into your training.
A guest post by Christoph Völker from target10a.com
The Flying Knees are a dynamic chin-up variant. Hang on to a chin-up bar that offers a good meter of space to the ceiling. Then you pull on your arms as explosively as possible and with one knee in the direction of the pole. In the best case, the middle of the thigh touches the pole easily. At the top dead center of the movement, you can also let go with both hands. As if you were flying for a moment.
Then you catch yourself again and immediately start the next repetition, but this time with the other knee. At the third repetition you can then pull with both knees towards the pole. At the fourth repetition you start again with the first knee.
When intercepting in the lower part of the movement, you should pay attention to a harmonious movement and a certain shoulder tension.
How to do the exercises
Try 2-4 sets of 6-12 repetitions. Pause about 2 minutes.
There, the flying knees work
The flying knees are a very dynamic exercise. It trains the explosive force in the entire pulling loop for the arms. The main muscles involved are the latissimus and its little helpers: the large and small round muscles, the subscapular muscles and the lower bones.
Depending on whether you are doing the exercise in the upper or lower grip, the brachialis or biceps are also used in the arms. The overhand grip is more typical for climbing movements. Therefore, it is generally true that pull-ups in climbing training should be done more often with the overhand grip.
The Flying Knees are a good pre-exercise for the even heavier Muscle Up, When it comes to climbing, the exercise helps you improve your explosive power for dynamic climbing. So if you have a rather static climbing style despite good strength, then this exercise should be included in your training!
This video shows the training exercise Flying Knees
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Credits: Picture and text Christoph Völker von target10.com