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Martin Rooney- Strength. I noticed on the 4/10 post that much of the pictures from the grapplers like Roger and Rolles Gracie were working on both grip and pulling strength. besides regular chin up work and rope pulls and farmers walks, are there any other exercises you would recommend to get ready for an event. I feel I am now looking for more challenging exercises. Thank you. Casey G.
Pictured is multiple time world champion and ADCC medalist Braulio "cacara" Estima working on inverse pullups at the facility in preparation for this year's ADCC World Grappling Championships next month.
This exercise is very challenging and not recommended for the beginner that cannot do 10-15 quality pullups on their own. To perform the exercise, the athlete first hangs from the bar as seen below:
From this position, the athlete then pulls the knees to the chest and prepares to invert the body to then bring the legs up and over the bar as seen in the original picture above. This next stage is pictured below:
Then after the athlete has inverted completely as in the original position, then the athlete straightens the legs and lowers the body under control as much as possible.
Keep this exercise to 5 good slow reps and start with 1-2 sets. After a week or two then move to 3-4 sets. This is a tremendous exercise that involves not only the grip and the back for pulling strength, but also incorporates complete abdominal and hip flexor control too.
Try this out and see if it is not challenging enough.
Martin Rooney
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