Hanging Shoulder Taps

 

A lot of you saw this movement last week, and took on Spencer’s Shoulder Tap Challenge, but we thought we still HAD to throw it up here as the Workout of the Week.

Hanging shoulder taps are an example of how you can train for obstacles, without obstacles at your disposal. It tests hanging maneuverability, grip endurance, and speed. It’s also a pretty good way to simulates monkey bars. When you’re moving this fast, you are gripping without being able to consciously focus on each grip. This helps create muscle memory, and will make more complicated holds during races easier, when you ARE able to consciously focus on each hold.

 

What is the challenge?

 

How many hanging shoulder taps can you do in 30 seconds?

Rules:

Start beneath a pull-up bar. Start the clock, then jump up into dead hang and complete as many hanging shoulder taps as possible in 30 seconds. Must alternate back and forth, a rep counts when you touch your opposite shoulder (right hand touches left shoulder). You are allowed to drop from bar and jump back up if needed, just give a max 30 second effort!

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HOW MANY YOU GOT?! Looking for a challenge this week? How many hanging shoulder taps can you do in 30 seconds? I tried twice, and got 60 reps both attempts. – Rules: Start beneath a pull-up bar. Start the clock, then jump up into dead hang and complete as many hanging shoulder taps as possible in 30 seconds. Must alternate back and forth, a rep counts when you touch your opposite shoulder (right hand touches left shoulder). You are allowed to drop from bar and jump back up if needed, just give a max 30 second effort! – This is a baseline test I’m having my @ocrbeast.co Train with Purpose athletes do this month. It will test hanging maneuverability, grip endurance, and speed. When you’re moving this fast, you are gripping without being able to consciously focus on each grip. This helps create muscle memory, and will make more complicated holds during races easier, when you ARE able to consciously focus on each hold. – Give it a try, post your results and tag me! How many you got?! – Want more obstacle specific training like this? Join my coaching through @ocrbeast.co and let’s learn to crush obstacles together 👊🏼 #OCRBeast – @fitaid #TeamFITAID

A post shared by Spencer Mahoney (@spencermahoney) on

 

Give the challenge a try, and let us know how you make out! Post your attempts and use #OCRBEASTChallenge!

 

Looking for obstacle-specific strength training? Get a coach that will work with you towards YOUR specific goals with OCR Beast’s Train with Purpose coaching!

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