Everything About Lock Off And Figure 4
Вставка
- Опубліковано 26 лип 2024
- ⌲ Chapters:
00:00 Climbing
05:31 Lock OFF workout
10:40 Figure 4 workout
HEY!
Don't forger to warm UP!!!
2-3 times per week!
LOCK OFF:
10 sec hold - 10 sec rest
30 degrees 7 sets
90 degrees 7 sets
120 degrees 6 sets
TOTAL 20 sets.
Figure 4:
3 sec on each side 10 reps
3-5 min rest
3-4 sets.
⌲ Special thanks to:
⌾ Kelly :)
⌾ Stas (my climbing coach) - / stasonsport
⌾ Gym - Coral Cliffs - www.coralcliffs.com
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☛ / fomajc
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#climbingworkout #antonfomenko - Розваги
Kelly "guess I'm just weak", Anton "yeah", brilliant motivation🤣
🤘🙃
@@AntonFomenko The smash cut to credits was timed perfectly after that comment. 🤣
@@FatalPixels thank you for appreciate my work! It motivates me do more!🤘🔥🔥🔥
@@AntonFomenko it seems to work and think its a russian thing .:) ... i think Pavel Tsatsouline must be your dad.... kelly is awsome she can do l0 more more pull ups than me
Anton: Don't skip leg day
Me as a climber: *Sweats profusely*
Figure 8 exists too in climbing, it is the name of the knot used to attach the harness to the rope 😁
3:18 Classic Anton
"From here its very hard"
* makes it look like a warm-up move *
As an ice climber/drytooler: clamp your arm up close to your wrist more, and SQUEEZE HARD with your leg. The closer to your elbow your leg is, the harder it is to get out, and the worse your reach is off the fig-4. I'd say the lowest I go is leg at mid forearm, but on a long reach my leg is up on my hand almost. Also plant/smear your trailing leg and to control your body. It takes about the same amount of grip strength to just hang off a fig-4 as a one arm dead hang, about 20-50% more to reach off it. Benefits in drytooling are 1: requires minimal lock off strength to climb sick cave roofs, and 2: maintains a downward pull on skatey holds.
Is there any specific training you do for ice climbing/ drytooling that isn't actually climbing?
@@tobias249 tool deadhangs, pull-ups, and one arm rows at the start of the season to acclimatize my pinky pain tolerance, fig-4 traverses on a wood plank. Trx/rings are ok if you don't have tools to train on. Stretch calves a lot. Cardio for long approaches.
How do you fall safely on fig 4
"Did you just agree" and those credits were perfect 🤣
OMG 15mins I realised that Anton Did not Break a Sweat while doing the Exercise and Demonstrating Figure 4.
Yet another Amazing and Inspiring Video Anton.🙇🙇🙇
🙂🙃😊
3:18 "So from here its really hard to do the throw...over here"
*proceeds to do it effortlessly*
"My ego is warm" 😂
Anton would be an incredible life coach..."it's okay" 😌👌
😅 Yes
This was an amazing video Anton, your "little experiments" are always a lot of fun to watch so please keep coming up with them, and wow mad respect to both you and Kelly for all the things you can do
Thanks Anton and Kelly, appreciate all the content!
Ahaha! That Robert B. Weide killed me))
Thanks for watching to the end!🤘
@@AntonFomenko Из-за твоих видосов и видосов Магнуса захотел сходить на боулдеринг, а оказалось у меня в городе его и нет.. Теперь вот крепко задумался, может стоит открыть небольшой боулдеринг зал :)
P.S. Нинзявых успехов тебе ))
@@CatCap409 😏🤔
@@AntonFomenko When you started learning the figure 4, how long did it take for your arm to get used to the feeling of being ripping off?
@@siccodewilt1 I’ve never had that feeling. 🤔
Was literally in the middle of a lock off workout when this got posted 😂
I used to figure 4 as a kid unknowingly climbing trees.
I've never found the figure 4 helpful when climbing but there is a guy at my gym who's in his mid 60s and loves a figure 4
Anton carrying a conversation throughout the lockoff workout, just makes me feel sad for myself! :)
Amazing video! I find it helpful sometimes when doing figure 4 to lock my figure 4 leg with my other leg to keep it pulled down
As the channel grows so does Antons hair😂🤙🏼
Literally started trying to learn a lock off yesterday. Couldn't be better timed!
Just do a million frenchies , once you can crush those then lockoffs are super easy.
Love your stuff.
Thanks for the lockoff exercise routine. I started climbing in september and even though i've been weightlifting/bodyweight exercising for years I still find lock offs difficult
Did it work for you
For me a one arm dead hang is fairly easy, and a figure 4 is very easy, It's only a bit weird, but I think you were right about the strenght needed.
How to do Yoga on the climbing wall!
In my opinion, figure 4 requires grip strength only (basically if you can one arm grip, you can figure 4 or figure 9 easily). However, one arm lock off requires lotsssss of strength. Personally, it took me few minutes to learn figure 4 and figure 9 and more than a month to build enough strength for lock off
Figure 4 also needs co considerable core strength!
I always understood the benefit of a figure 4, but I feel like it takes more energy to establish it than to lock off and move quickly. Route setters or course setters have to get really creative to force a figure four where lock off/campus wouldn't work
Same
Agree, lockoff is more time & energy efficient! At the same time, lockoff is a limited resource. I've found the figure 4 can get me through an obstacle as a last resort when I'm too pumped to pull at all.
I think figure 4 would be great to practice on something like rings where you can lower them close to the ground. It would be weird getting into it, but safer if you are first learning.
LOL! "Did you just agree??" As a tiny climber who has almost no upper body strength as well, I've been trying different moves to leverage my flexibility. I will try this one! I don't have anywhere near Anton-level muscles, though, so we shall see. Will definitely be doing it on a mat for safety to test it out.
Perfect, just in time for drytooling season, i think you should consider climbing outside with icd tools and crampons (ice climbing/dry tooling) you surely have the required fitness for it.
Yay!
Love this! I train lockoff like a madman Lmao time for the technical stuff
Did this workout work for you?
Great vid, excited to try the lock-off workout!! For me, the figure 4 can help in spots where I would have to lock off with one arm and reach far. But I need a pretty decent hold to maintain it (need to work on finger strength for sure). For reference, I'm about a V5 climber, weigh 170lbs and can do a few sets of 10 reps 45lbs weighted pull ups. But I might just dyno instead ;)
Yeah... have to have specific situations to use that...
DON'T SKIP LEG DAY!! No la cagues con el día de piernas
I can figure 4 for a long time but can only do a one arm lock for a couple secs
For me It is the opposite 😩🤷🏻♂️
Back when gyms were still open I used to campus easy boulders only using Fig 4 switching positions with every move. Doing this felt quite core intensive but one obviously needs to be able to do a one arm hang for a couple of seconds as well. Setting a boulder problem or a route forcing a Fig 4 is very hard in my opinion since the move is supposed to increase your range to get to the next hold which can usually easily be broken by just jumping for the hold with some kind of dyno unless the hold you are trying to reach is a tiny crimp or terriple pocket that no one wants to jump to :)
Yeah!) it makes route setter think more. But fall always awkward so it’s not often...
Skipping is fun :-)
Agree, it's amazing to watch. :-)
I have problems with a figure 1 .... i.e just plain hanging
I think figure 4 should be for emergencies 👍. Great video as always 🔥🙏
Yep! Just cool skill! Never know when you’re going to need some figures 🤘😅
Hi Anton & Kelly have you seen Emil Abrhamson vid on training on a finger board to gain strength for hanging? It is very good.
Looks simple but is actually hard
Wow 😳
You are the Best
Neat
Yay
"You ready?" "Yeah"
*pulles up effortlessly*
"It feels all nice actually"
*giggles*
Anton you're the best
And thank you for the video :)
very epik videoo
I feel like pure lock loads biceps a lot and F4, F9 unload biceps massively, but load up forearm a bit more.
I can hold a figure 4 (using my feet against the wall for going in position) and my max weighted pull up is only 18%, and I don't feel tired in my arm doing that. I think you just need grip strength, and core to be able to go in position.
So, I tried figure 4 , I was a little tired of todays workout so It felt really hard, in fact I only got it whit my right arm. Maybe if I try it fresh I can do both hands.
To give more feedback, I've been doing weighted pull ups for some time, I can pull up like +30-35% body weight.
Thank you!
A really nive tutorial of how to lock off and perform figure fours. The exercuse with 10 sec holds is rwally great. Maybe should have added a bit more talk about the lock off on one arm. Some more tios and what angles should work for and againts you.
I sprained my wrist trying a figure 4 on a peg board and peeling off 😂
😬
Most people I know that struggle with figure 4s is because of the core strength. They are not able to lift the leg about their shoulder easily
"are u ready for figure 4"
"Nein! "
She obviously spoke German 😁
Greetings from Germany
I’m starting to think Kelly’s last name is :)
Hi! Great video and awesome explaination as always. Could you, please, make a video of how to train explosive strength in pull-up motions? It's looks like weightened variations of exercises doesn't help a lot and I'm struggling with this all my life.
Check out my calisthenics video. First exercises good for that.
@@AntonFomenko you mean the one "Ninja Warrior Tries Calisthenics Workout!" ua-cam.com/video/xmSUzpUkhDs/v-deo.html
Those exercises is like where I would like to be and definetly not where I am :)
It's like if I able to do 15 pull ups just first 3 or 4 of them will be explosive as in your footage of warm up, other ones will be pretty slow with stable speed and manner. It's like I have more slow twitch muscle fibers and even if I use 6 - 8 reps routine (from bwf reddit) I don't get lot of explosion except for the very first reps.
@@the6apcyk On explosive workouts you don't need to do exercise till fatigue. Usually its 3-6 explosive reps. As soon as you feel that your "explosiveness" went away - stop and rest. Goal is to do explosive move.
@@AntonFomenko hmm. I've never thought about that this way. Thanks, Anton, appreciate it!
@@the6apcyk anytime!🤘
Wow I’m early and in school
Kelly: Makes statement
Anton: Agrees
Kelly: Gets mad
🤔❓❓
Anton's last words: don't skip leg day
The poor guy was in the middle of some profound thought process and we were about to hear something amazing ....
Before he made a rookie error and just agreed with his "normal girl" without actually listening 😂
@@friggeh in this case his last words were .... yea ....
I would try this out but the pull up bar that I have in my house fell on my head while I was talking to someone (I wasn’t touching it) so I don’t quite trust it.
Aye that 15 second hold, 10 sets, 10 second rest was easy af!
Here is a sick idea for the channel!
How about give an actually hard ninja warrior power challenge at the end of every video! that would be such a nice add of positivity
Love ya man❤🔥
Supposed to be 20 sets bro!🤘😐
@@AntonFomenko oh shittttttttt no wonder it was so easy😂😂
I'll definitely try THAT tomorrow thanks brother😈❤🙏🏼👑
hi anton
I think figure 4 is more based on core and grip strength.
When are you going to be back at terverse fitness
ASAP!!!!
rookie mistake lol 15:50
DID YOU JUST AGREE?!
F Anton. We shall miss you.
🤕🤕🤕
One arm pull up video soon?
Wouldn't the first thing to do before figure 4 be to be able to hang one hand at least 10 seconds (straight arm)? Good video man, again!
I strongly agree!
Actually think figure 4 is a bit easier since you need to stabilize your shoulder less
normally i do one arm lockoff while carrying my bike for 10secs
I can do figure 4 for 15 secs without adding any weight, worse than doing plain one arm lock off.
Hey anton, does this lock of training carry over to one arm pull ups?
Not really, but it’s good add on.
Okay, thank you sir
A litlle bit! Un poquito! Buen español my friend!
In my optinion, figure 4 is like 2/10 strength, I can do several sets of figure 4 at climbing holds, bouldering overhanging routes without feet but can't do 1 arm pull up or lock off at all😅
Yep! That accurate 🙂
figure 4 requires you to be comfortable hanging from 1 arm on a bar. I can do +50% BW pull up but struggle to figure 4 because I am at weak 1 handed hangs
@@slapthesloper yeah, sounds logic. So it looks like to be mostly a grip strength problem and more like pain tolerance than actual strength .
When I do max set of figure 4's my problem is more abs reliant than grip/holding reliant, I just can't get up again from hanging position to figure 4 smoothly anymore. So I did it most of the time as an abs workout..
Your smoke alarm needs a new battery
😮
I can easily do a one arm lock Off But i can't do the figure 4 good! (Figure 4 is for me Harder then normal one arm hanging or one arm lockoff!) The technique is my Problem 😕
In my experience in the beginning it needs some coordination and core strength to quickly get your leg over the arm but keep practicing! It might not be very usefull outside of ice climbing (not sure about the ninja stuff) but it is so much fun :D
@@tobias249 Well on Stage 3 It is really useful because without figure 4 your grip strength is running Out faster. Thanks for the reply :)
11:27 anyone else hered Putin there? xD
Are they married? I’ve seen them wearing rings in other videos and her body language is very apparent that she has feelings for him and he’s very protective of her. I gotta know!
Give me some of that sweet sweet algorithm
Great video! When you started with the LOCK OFF exercise I still had no clue what LOCK OFF actually means, but then Kelly jumped in and asked exactly that ;D
I just think that shows how important she is by representing us normal folk :P
ua-cam.com/video/vFC8P2Llgvs/v-deo.html (for reference)
Espero y deseo que sean novios, se ven muy lindos juntos 😍😍😍 ternuritas!!! ❤❤
So is he trilingual? Or does he know just “un pequito español?”
He knows english, russian, and a bit of spanish.
Belgians, Swiss people be like: so?
@@friggeh Most Europeans tbh.
@@brimroth5238 Algunos de nosotros hablamos cuatro idiomas. Natürlich die Muttersprache and also the world language; tam discunt Latina. Y cuando estudian, aprenden un poco de español (especially when studying economy)
Figure 9 is more than twice as hard as figure 4!
3:35 wow.... anton cant do more impressive stuff in one video ... 5:20.. ummmmm i forgot its anton
Looking woke af
is that a compliment?
I just do the lock off, it was damn hard on my hand, after that I try the figure 4... Hold maybe 2 second and break my back on the floor :D
I fall beacause I don't have you to spot me Anton ^_^'
I’ll spot! Come to Miami 🤘🔥
@@AntonFomenko I would if I could, in France actually you can't go outside the country. Keep doing great vidéo like this 👍
Anton sure know how to clickbait
11:28 Putin? :D
😂😂😂 come oooon!😂😂😂
14:30咸濕佬
Fifth
first (:
She must be talking dirty behind the scenes lol
Leg day is over rated.
антон почему ты не снимаешь свои видео на русском языке?. ты же знаешь русский язык
Por favor NO PASEN COSAS EN IDIOMAS EXTRANJEROS. NO LAS ENTENDEMOS !
Антон, с этим пучком на голове ты выглядишь, как хипарь, ну такое
Anton: you saw him train like 2 times on Juji/Tom Channel
he still says to train legs
for the gods
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