February 25, 2013

Training with Piz: Sloper Pops with Fixed Feet

video
A "pop" is a motion where you are holding onto any type of hold and suddenly "pop" off and grab back onto the hold. It is used on the campus, finger and systems boards.

You also can do this from one hold to another. It is not so much a dyno because we are not looking for the biggest movement, rather the contact strength required to hang on to a difficult hold. Combine this with a adjustable systems board and you can practice "pops" on many angles and holds. Not only will it work your foot work and core tension, but your ability to dead point and stay on and move off "bad" holds.

*Be sure to start working the "pop" on good holds and work your way down to the smaller and more challenging ones in order to prevent injury.

This one is on the sloper balls. The steeper the angle the tougher it is to stay on the wall.

Instructions:
  1. Find the best angle to start.
  2. Grab onto the wall and fix your feet.
  3. "Pop" your hands from the lower sloper balls to the next level up.
  4. Lock your core and feet so as not to cut them.
  5. Return your hands one at a time back to the start position.
  6. Repeat 6-8 times over 3 reps with a 3 minute break in between. 
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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