Thursday, August 18, 2011

Cyborg - Hanging Rope Row.

Cyborg Fight Camp: 3 weeks out

I don't really like showing what we are doing before a fight but ... I will say there are no sledge hammers, jump ropes or tugboat ropes to whip. We do flip a 300+lb tire once in a while but no cliche "fight camp" here. I'm not saying there's anything wrong with that.  I just try to keep workouts not only athlete specific but also high intensity and yet still entertaining. The hanging row is already a pretty big movement.  Add in an explosion, a 5 second hold at the top and as if it wasn't hard enough use a rope grip....ouch.

Hanging rope row

Let's break this down. You will need a smith machine or power rack with a bar set at rib height and something to put your feet on a foot or so off the floor. Wrap a rope grip around the bar.

     1. Grab the ropes and engage your entire body in plank. Put your feet up on a bench or stool, the higher your feet are above your body the harder the row.                                                                                                   

2. Using a small hip kip, explode up towards the bar using your biceps, scaps(shoulder blades) and lats to get you there.

 3. Hold a plank at the top for 3-5 secs. Be sure to engage your core -  flex every muscle in your body.                                

Lower yourself back to start position 1 and repeat for as long as you can maintain form (typically 3-5 reps 5-6 sets).

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