9. Rock Rings – One Arm Lock-Offs

In this video we continue our review of how to use hanging rings for climbing fitness. Specifically we’ll review the one arm lock-off exercise, which is a more advanced form of training from the regular lock-offs.

1. Start by grabbing onto both rings, and perform a pull up so that your chin is above your hands and your arms remain close to your body.

2. While in the lock-off position, alternate one arm lock-offs by extending one arm at a time out to the side and back, without dropping your shoulder.

3. Now try again, but with perfect form.

This is a crazy advanced exercise. Don’t be a hero and blow out your shoulder sockets!

We hope you found this video helpful. Feel free to comment below with questions or thoughts!

Please remember, climbing is inherently dangerous. Climb at your own risk.