Lock-off and Arm Extension

Training method: Musculos de tracción, Cintura escapular
Body part: Anillas
Training equipment: IK – Fuerza máxima, Hipertrofia, Resistencia
Performance level: Principiante, Avanzado, Profesional
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Description of exercise execution

Lock-off and Arm Extension is a lock-off and shoulder strength exercise. Here’s how to perform it step-by-step:

  • Grip: Grab the bar with an overhand grip (palms facing away from you), using a shoulder-width or slightly narrower grip. You’ve already been introduced to the different variations in the video.
  • Create tension: Actively pull your shoulder blades down and back to establish a stable starting position. Keep your upper body lightly engaged to avoid using momentum.
  • Lock-off with one side: Do a lock-off with one arm while extending the other arm outward. Rotate the extended arm so that the palm faces downward. Make sure to avoid internal rotation in the shoulder of the extended arm.
  • Switch sides: Pull the extended arm back toward you and lock-off with it. Then extend the other arm outward.
  • Repeat: Repeat the movement by alternating lock-offs and arm extensions between the left and right sides.

Common errors

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Variations

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Training methodology and examples

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I was lucky enough to take part in Marvin's workshop. The principle of the workshop consists of a constant alternation between theoretical content and it´s practical application. In terms of content, the workshop focuses in particular on different training methods, which are explained from the ground up. The content is scientifically based and up to date (more up-to-date and well-founded than the lecture on training science from my sports studies). The workshop was very enriching for me. It started with performance diagnostics, followed by theory and practice on training design and ended with a self-designed training plan. All questions were answered in detail and I can now train according to a scientifically based training plan. Thank you Marvin!
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The workshop is recommended for anyone with a few years of climbing experience who wants to learn about healthy and effective strength training in theory and practice. The theoretical part provides an initial insight into the basics of strength training and training plan design. The performance diagnostics show strengths and weaknesses in black and white and provide concrete starting points for your own training. Working out an individual training plan together not only makes things clearer, it also gives you something to try out what you've learned in practice. It was very pleasant that Marvin works with each participant individually. He responds to each participant and their specific needs and wishes, so that everyone can benefit from the workshop, regardless of their climbing level, previous experience, wishes and goals.
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