January 30, 2013

Training with Piz: Round the Worlds

video
The Round the Worlds are a core and lock off exercise that can be done on any type of bar.

Instruction:
  1. Grab onto the bar like a you are doing a pull-up (palms away from you, not towards you)
  2. Pull up into a lock off position (arms should be close to making 90 degree angle) and move/spin around to place your lead hand on the other side of the bar.
  3. Stop your swing and bring the other hand around (you will be set up to do another pull-up)
  4. Repeat the motion as you go round and round the bar. You can change direction if you get dizzy.
  5. Add weight after you become proficient with your body weight by using a weight vest or hold a dumb bell with your feet to increase the resistance and core work.
How Much?
  • No more than once or twice a week of 2-3 reps of 10 with 360 degree rotations.
What if I cant do one of these?
  • It would be possible to take weight off if you rigged a pulley in the middle of the bar to your waist and a few pounds. It might get all twisted up, but it would work.
  • I would focus on climbing more before trying these specific movements and after a while this will be a way to add to your power/endurance.

Get outside and have an adventure!

piz : )

Thanks to my amazing sponsors: Arcteryx, CAMP-USA, SCARPA, Sterling Ropes, the AAC and WIndX-treme

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