Ring/TRX Session for Semi Strongs: Upper Body + Core Progression, Intermediate Exercises
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- Опубліковано 2 жов 2024
- This Training Tutorial is about handy Progressions for improving Core and Upper Body Strength, so that you can step up your Ring/TRX game from beginner level to more intermediate/advanced exercises. I will also give suggestions regarding repetitions, sets and rests for each individual exercise, so that you can design your own workouts depending on your needs.
Exercises covered:
Fly Progression:
Standard Push Ups
Parallel Push Ups
Flys on the Knees
Archer Push Ups
Flys
Diagonal Flys
Superman Flys
Front Lever Pulls/Negatives Progression:
Knee Raises
Leg Raises
Front Lever Pulls
Front Lever Negatives
Bonus:
Assisted Iron Cross
As always drop some likes and opinions if you've got something from the episode, it helps a lot, and I'll see you guys soon!
Ring/TRX Session For Semi Strongs : Upper Body + Core Progression | Intermediate Exercises by Mani the Monkey
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Be warned: My abs are still toasted.
Are they still toasted now? 😭
Iron Cross is done with a false grip, what you're doing is actually harder than it needs to be.
He is after strength, not merely a specific gymnastic skill by the easiest way possible. So IC made without FG will make your elbows and biceps stronger.
With a false grip he'll be able to do the exercise with weaker elastic bands and achieve the same result but as a bonus he'll be that much closer to an unasisted iron cross.
Got something thanks!
“The pain will go away... at some point” 😀
Dead hangs are no dangerous at all. Please do research, they help out a lot of shoulder problems
Hey Mani! Just wanted to stop in and tell you how much this video helped me feel confident on rings and make huge gains on core and upper body strength! It's a special feeling to crush a set of chest flys with your arms and legs fully straight. Cheers!
Amazing video! helped so much with my upcoming workouts, ive been plateauing at the gym, this will help a lot
Knee raises from min. 6:00 on is already a quite hard work-out, I personally think. A beginner with no good strength can't do it (a lot of power is needed in the back to hang correctly and not in your shoulders). Still for me the big question is: what kind of exercise should I recommend a real beginner to strengthen the core?
Standard Push ups for example. I've got lots of beginner Videos in the gym, there's plenty of suggestions.
Should gym ring workouts and fingerboard holdings be done before bouldering or after??????
I'd say after
Mani, I'd suggest checking out an interview with Christopher Sommer of Gymnastic Bodies. He has some deep insight into the tendon preparation that's required to achieve an iron cross. His interview with Tim Ferris is quite good(if you can look past Ferris' crappy nutrition advice).
Wow, the assisted iron cross is so simple yet such an awesome idea. I have never seen that idea. Thank you.
Wait isn't your arm supposed to be straight. So you build that important tendon strength used for planche
Yes, but that makes this so much harder that by the time your elbows can handle that you will be on to more advanced stimuli for your chest and shoulders. I think straight arms in the archer pushups is more than enough unless you actually want to learn the planche, but that's a half decade commitment so i think it distracts from actually working towards climbing improvements.
Thanks for sharing this, I know now what I will be doing in winter time :)
¡Super! Lo pondré en marcha viejo.
Great video! Did you do allready the follow up? If yes, please send us the link. Thank you in advance.
The exercise shown are great, but they are more general bodyweight/gymnastics exercises. Is there a way to use the trx in a more climbing specific way?
Shoulder flys are an excellent method! You can do the flys straight above your head, at 45 degrees, or straight out from your chest. Bonus points for pointing your palms behind you while doing horizontal back flys -- it's a motion that we don't train often but is super important for gaston-like moves.
Hard Training incoming =P I'll save it for later as I just broke my clavicle a week ago... But I'll be back even stronger Hehe Keep crushing Mani =)
Sorry to hear that, let your clavicle heal man, it's quite needed for climbing :)
Hey mani, great video! I noticed when you were bringing your toes to the rings you were pretty flexible (you mentioned this too) I'm at a point where I think my flexibility is starting to hold back my climbing, do you train flexibility? And do you have any tips for flexibility progressions?
I've got a whole video on flexibility, think it's called stretching routine or something. Yes, although there are more important things imo, flexibility can help very often to find ideal betas in climbing. If one is very unflexible, there is definitely potential to improve overall climbing by stretching.
Thanks, Mani! This video is exactly what i needed!!!
Very good tutorials .Thanks.
Very hard... Awesome workout... thanks...
great vid many
Thanks Chris!
Hey Mani, another great video. At 10 mins you can see that you wing your scapulas out during the iron cross and have "chicken wing" type arms. Use false grip, and turn the rings out using straight elbows. That will retract the scapulas and bring the chest out, putting you in a much better position. Same goes for the flys.
Thanks for the videos man!
And like what the others commented, watch Dominik Sky. He is legit
I'll check him out, yep my assisted iron cross can definitely be improved, I was also quite tired already when I performed this :P
Hey Mani have you tested the supported iron cross variant where you stick your forearms through the bands for the rings and then grab the rings. This way you get the weight closer to your body as you are lifting yourself on the forearms instead of your hand. I do this exercise and it is heavy but very effective! Not sure if I’m describing it good enough? Maybe someone can chime in.
I know what you mean, I've tried it. To be honest for me it's quite painful to do it more than once because my skin hurt quite a lot where the bands kinda wrap around the forearm if you know what I mean. Also, I had the feeling of only hitting the upper arm part when training that way, but kinda ignoring the forearm part, which is quite needed as well for this position.
Mani the Monkey put some socks under your forearms 👍🏻 good point. Have to test your version ASAP!
Do you watch dominik sky
if you dont,, you have to
Nope
No gga I
I'll check him out
Great video mani
Nice intro !!❤
Hi mani, in zwei Wochen komme ich für fünf Tage nach Wien. Hast du Ratschläge was ich mir anschauen soll (aus Kletterer Sicht natürlich);D
Lennart Flakturm
Draußen oder drinnen?
Boulderhallen Edelweiß center, boulder bar, blockfabrik sind recht gut find ich, draußen bouldern is eher weniger konsumfreudig beispielsweise Merkenstein oder Hirschwände.
Mani the Monkey super danke dir! Ich schreibe dann mal wie es war.
A Proper iron cross is done with the shoulders introverted. The main muscle group should be your pecs. Not your lats.