Muscular Endurance: Flexed Arm Hang
The Challenge:
Competitors will hold at the top of a chin up position for max time.
- One attempt
- Athletes will stand on the top of a box to reach the starting position
- Time is stopped as soon as the athlete’s chin goes below the bar
- Points awarded to athlete with the longest time
The Why:
This tests an athlete’s ability to maintain a level of performance while under a sub maximal load for a specific amount of time. This is not about the ability to generate force – it’s about how long you can sustain an isometric contraction of most of the muscles in your upper body. While it may give you flashbacks to grade school PE, this is no kid’s game!
The Work:
To excel at this event, athletes must increase the strength and endurance of their forearms, biceps, shoulders, upper back and lats. To build muscular endurance and isometric strength, incorporate pauses and slow eccentrics in these movements:
- Pull ups
- Chin ups
- Bicep curls
- Seated cable rows
- Dumbbell rows
Athletes who will have a competitive advantage in this event:
- Climbers
- Gymnasts
- Grapplers
Click here to register for the Games!
I have to say that John DeLaPaz is one of the best trainers I have had. Not only does he listen to what my physical goals are and understands what workouts I need to help me achieve them, but he also helps and guides me to make better decisions for faster and more noticeable results. He has always been patient but pushes me to always get better. Definitely keeps me accountable, which is key!
– Maria Blake