Power Pullups

Training method: Musculos de tracción, Cintura escapular
Body part: Barra de dominadas
Training equipment: Fuerza rápida / Explosiva
Performance level: Principiante, Avanzado
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Description of exercise execution

A Power Pull-Up is a climbing-specific power exercise. Here’s how to perform it step-by-step (this description focuses on the Power Pull-Up with a clap — other variations are shown in the video):

  • Grip: Grab the bar with an overhand grip (palms facing away). Choose a shoulder-width, wider, or narrower grip — you’re already familiar with the variations from the video.

  • Create tension: Actively pull your shoulder blades down and back to create a strong and stable starting position. Keep your upper body lightly engaged to avoid using momentum.

  • Concentric pull (upward phase): Start by pulling yourself upward powerfully. The goal is to move powerfully enough to gain sufficient height. Pull with your arms while keeping the back and shoulders stable. Keep your torso upright as you “pull the bar down” with your arms. Once you reach maximum height, quickly clap your hands together mid-air. This requires quick reflexes to complete the clap before transitioning into the descent.

  • Eccentric phase (lowering): Re-grab the bar firmly during your downward motion. Maintain tension in your shoulder blades and core (abdominals and back) to avoid two common mistakes: falling into a “long shoulder” position and swinging excessively at the bottom of the movement.

  • Avoid the “long shoulder”: Don’t let yourself completely fall into a passive hang. Always keep a slight baseline tension in your shoulders (the shoulder blades should stay down and centered). This helps minimize the risk of injury.

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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An absolute must for every training enthusiast and all data nerds. Marvin has created an excellent scientifically based course format with this course. If you want to design your own training and understand what is behind each phase and its individual exercises, you will find the answers you need in this course. In addition to the practice-oriented approach of your own performance diagnostics, Marvin teaches the key points of climbing-specific strength training in a clear and easy-to-understand way in pleasant small groups. Practice-related exercises are underpinned with study data and the whole thing is broken down into simple take-home messages. Thanks to Marvin, I now not only know what makes me strong, but also why
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