Strength And Conditioning
Chin-up to Heavy Rope Slams
John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates two excellent exercises utilizing body weight and a heavy rope. Utilizing Body Weight & Heavy Rope can increase strength, power and endurance in important movement patterns and muscle groups utilized by athletes in their respective sport.
Utilization of Exercise Combos can train multiple muscle groups of the body in combinations that provide for increased workout intensity and volume to increase muscle strength, power, hypertrophy, and endurance development for athletes.
The Chin-Up develops the muscles of the chest, shoulders and biceps while increasing upper body muscle endurance and shoulder stability. The Heavy Rope Slam develops the muscles of the Upper Body. The Heavy Rope Slam can be utilized as a warm-up exercise or upper body conditioning exercise to support energy system development for sport.
Chin-Up – Grab the bar with an underhand (supinated), shoulder-width hand grip. Flex the elbows and pull the body upward until the chin is fully over the bar. Lower the body back to the starting position in a controlled movement pattern.
Heavy Rope Slams – Secure the Heavy Rope to a wall or floor anchor. Grab the rope with one-handed grip at each end of the rope below the end caps. Maintain an erect posture with the hands at the side, feet shoulder-width apart, bodyweight on the ball of the feet and back straight. Drop into an athletic position by pushing the hips back while simultaneously pushing the hands down below your knees explosively driving the rope to the floor. Reverse the direction and stand-up, lifting the arms up until they are slightly above parallel to the floor. Without pausing at the top return back to an athletic position explosively driving the rope to the ground again. Repeat this movement pattern continuously for the desired time.
Chin-Ups – Beginners (0 – 3 Months Exercise Experience) should perform 3 – 5 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 5 – 10 Reps for 2 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 10 – 20 Reps for 2 – 3 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
Heavy Rope Slams – Beginners (0 – 3 Months Exercise Experience) should perform movement pattern for 15 – 20 Seconds for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 20 – 30 Seconds for 2 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 30 – 45 Seconds for 2 – 3 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.