Lesson Level : 6
One Arm
lesson
3m 51s
Video Details
The concept of the "double tap" is introduced as a unique movement technique primarily used in climbing or navigating high bars. This movement involves transitioning from a lower bar to a higher bar in a fluid motion. Practicing this technique is crucial, as it requires a combination of strength, explosive power, and precise timing. The double tap is not something most people encounter often, making it even more essential for those looking to improve their climbing skills and overall upper body strength.
To perform the double tap, one typically begins by practicing the movement with one hand, using both arms to pull upwards while alternating the handhold. As proficiency increases, climbers are encouraged to execute the movement with both hands, requiring quick pulls and the ability to manage one’s body weight effectively. The initial phase of the double tap involves dynamic coordination of arms and the legs, where the knees may come in to assist with propulsion as they transition to a fully extended position after the pull.
For optimal practice, it is suggested to start with smaller gaps, such as those available at local playgrounds or along scaffolding structures. Building strength through variations of the double tap can significantly enhance one’s capabilities in more complex movements, like climb-ups and muscle-ups. With consistent practice, climbers can develop the upper body strength needed to execute this explosive movement more effectively.
Key Points:
- The double tap is a crucial movement technique for climbing, involving a transition between a lower and a higher bar.
- Practicing with one hand leads to the eventual mastery of using both hands for a more explosive and coordinated motion.
- Starting on smaller gaps and progressively working up can effectively enhance one's upper body strength and climbing skills.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson
Start by hanging on a railing/bar/overhang in a dead-hang position. You must have a higher railing/bar/target above you to aim for.
Demonstrate moving onto the higher bar by using one arm first, then join the other onto the higher part to ascend. Feet and legs must not touch anything. This is called the dyno or double-tap.
You are demonstrating a dyno/double-tap without the use of the legs.
The distance of the upper bar from the bottom one must be one step length (heel-to-tow) or more. Use your shoe to measure the distance.
Repeat three times on both sides leading with each left or right arm.
You can change orientation and move to your left or right, as long as you are moving upwards.
The upper target does not have to be parallel with the lower starting position. You can use perpendicular rails, as long as the height requirement is met.
Challenge Details
Guidelines to successfully accomplish the challenge.
distance.
Must be more than x1 times the distance of a Foot-Step (toe-to-heel)
+ / -
You can use any distance that is more than specified.
Multiplier
x1 times the specified amount.
Details
Distance from lower level to higher level must be more than one step (heel to toe)
sides.
You must complete and demonstrate on Left then Right Sides
Details
Both sides must be performed.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions on each side (6 reps in total).
hands.
The hands must be Pronated Grip
Details
Hands must be in a pronated grip.
orientation.
Your orientation must be Any Orientation
Details
You can finish in any orientation.
Transcript
5.48let's take a look at what we call the8.679double tap now this is quite a unique12situation A Unique position here uh most14.839people wouldn't come across this uh the17.72rail to the rail but I wanted to use20.84this so you could see the front of me as23.16well generally a double tap uh is done27.519on higher things you've grabbed a bar29.759you you want to climb up a CL U like a32.719frame or something some scaffolding then35.719this would be much much higher the th39.399this situation at this low is yeah quite42.44unique now a double tap what is a double45.32tap the double tap is going from this47.84bar upwards to the higher bar now51.84there's many ways of practicing that and54.719getting to that so let let let's go56.8through uh the various variations so the60.48first one is to go with one hand up and64.32down so from here going up and coming67.479down okay notice my feet are off the69.479ground cuz you would be71.4hanging do that with both sides it74.159requires a little bit of contraction at76.88the top so pull up with both contract80.64the the hands that you're going to hold82.4on to contract that hold that and then85.64the other arm is then going to go up for88.159that Split Second so it's not a pull91.72you're not pulling with one arm you're93.759pulling with both arms locking out and96.759then switching so from here pull up and100.079then grab and then come back down again103.479so that's the one arm um then you can106.56match so from here go up and then from110.399here go up come down come114.92down now that's all sort of a buildup to119.68do doing the actual double tap and as121.6you could probably ma imagine with the123.759word double in it it's both hands at the126.68same time now this requires a bit of128.64strength uh Power uh should I say so131.879power and explosive power so you have to135.04pull hard and move those hands138.68quickly um you can work on sort of140.92smaller gaps so this is a little bit143.4smaller you and like I said it's going145.36to be tricky finding this situation148.12usually on scaffoldings and where you've150.48got these distances but um yeah if you153.519can find it practice on a small one and156build up to bigger and bigger and bigger158.16so the double tap here uh let's do both161hands so from here I'm going to come162.92down and grab and then come back down166.64feet always off the ground um yeah it's170.12an explosive pull as I'm as I'm pulling174.159up my knees are coming in to help me177.36then explode back out again um so the182.239initial kind of ramp up of speed uses186.2the legs and the ABS as well so let's do188.36that one more time so from190.2here up and down okay and that's the194.56double tap um and practice it you can198.879sometimes you can find it as like200.08basketball hoops uh in playgrounds it's202.959multiple bars behind them you can use205.64them um or like I say scaffolding uh208.439it's a good upper body explosive power212.36thing that translates to climb ups and216.2muscle ups and many other upper body218.76climbing um techniques this is a great222.519way of training that power
Subtitles (SRT)
1 00:00:05,000 --> 00:00:11,000 let's take a look at what we call the 2 00:00:08,000 --> 00:00:14,000 double tap now this is quite a unique 3 00:00:12,000 --> 00:00:17,000 situation A Unique position here uh most 4 00:00:14,000 --> 00:00:20,000 people wouldn't come across this uh the 5 00:00:17,000 --> 00:00:22,000 rail to the rail but I wanted to use 6 00:00:20,000 --> 00:00:26,000 this so you could see the front of me as 7 00:00:23,000 --> 00:00:29,000 well generally a double tap uh is done 8 00:00:27,000 --> 00:00:32,000 on higher things you've grabbed a bar 9 00:00:29,000 --> 00:00:34,000 you you want to climb up a CL U like a 10 00:00:32,000 --> 00:00:38,000 frame or something some scaffolding then 11 00:00:35,000 --> 00:00:41,000 this would be much much higher the th 12 00:00:39,000 --> 00:00:44,000 this situation at this low is yeah quite 13 00:00:42,000 --> 00:00:47,000 unique now a double tap what is a double 14 00:00:45,000 --> 00:00:51,000 tap the double tap is going from this 15 00:00:47,000 --> 00:00:53,000 bar upwards to the higher bar now 16 00:00:51,000 --> 00:00:55,000 there's many ways of practicing that and 17 00:00:54,000 --> 00:00:59,000 getting to that so let let let's go 18 00:00:56,000 --> 00:01:03,000 through uh the various variations so the 19 00:00:60,000 --> 00:01:06,000 first one is to go with one hand up and 20 00:00:64,000 --> 00:01:09,000 down so from here going up and coming 21 00:00:67,000 --> 00:01:10,000 down okay notice my feet are off the 22 00:00:69,000 --> 00:01:13,000 ground cuz you would be 23 00:00:71,000 --> 00:01:16,000 hanging do that with both sides it 24 00:00:74,000 --> 00:01:20,000 requires a little bit of contraction at 25 00:00:76,000 --> 00:01:21,000 the top so pull up with both contract 26 00:00:80,000 --> 00:01:25,000 the the hands that you're going to hold 27 00:00:82,000 --> 00:01:27,000 on to contract that hold that and then 28 00:00:85,000 --> 00:01:31,000 the other arm is then going to go up for 29 00:00:88,000 --> 00:01:33,000 that Split Second so it's not a pull 30 00:00:91,000 --> 00:01:36,000 you're not pulling with one arm you're 31 00:00:93,000 --> 00:01:39,000 pulling with both arms locking out and 32 00:00:96,000 --> 00:01:42,000 then switching so from here pull up and 33 00:00:100,000 --> 00:01:46,000 then grab and then come back down again 34 00:00:103,000 --> 00:01:49,000 so that's the one arm um then you can 35 00:00:106,000 --> 00:01:54,000 match so from here go up and then from 36 00:00:110,000 --> 00:01:59,000 here go up come down come 37 00:00:114,000 --> 00:01:60,000 down now that's all sort of a buildup to 38 00:00:119,000 --> 00:01:63,000 do doing the actual double tap and as 39 00:00:121,000 --> 00:01:66,000 you could probably ma imagine with the 40 00:00:123,000 --> 00:01:67,000 word double in it it's both hands at the 41 00:00:126,000 --> 00:01:71,000 same time now this requires a bit of 42 00:00:128,000 --> 00:01:74,000 strength uh Power uh should I say so 43 00:00:131,000 --> 00:01:77,000 power and explosive power so you have to 44 00:00:135,000 --> 00:01:80,000 pull hard and move those hands 45 00:00:138,000 --> 00:01:82,000 quickly um you can work on sort of 46 00:00:140,000 --> 00:01:84,000 smaller gaps so this is a little bit 47 00:00:143,000 --> 00:01:87,000 smaller you and like I said it's going 48 00:00:145,000 --> 00:01:90,000 to be tricky finding this situation 49 00:00:148,000 --> 00:01:93,000 usually on scaffoldings and where you've 50 00:00:150,000 --> 00:01:95,000 got these distances but um yeah if you 51 00:00:153,000 --> 00:01:97,000 can find it practice on a small one and 52 00:00:156,000 --> 00:01:101,000 build up to bigger and bigger and bigger 53 00:00:158,000 --> 00:01:102,000 so the double tap here uh let's do both 54 00:00:161,000 --> 00:01:106,000 hands so from here I'm going to come 55 00:00:162,000 --> 00:01:109,000 down and grab and then come back down 56 00:00:166,000 --> 00:01:113,000 feet always off the ground um yeah it's 57 00:00:170,000 --> 00:01:117,000 an explosive pull as I'm as I'm pulling 58 00:00:174,000 --> 00:01:122,000 up my knees are coming in to help me 59 00:00:177,000 --> 00:01:125,000 then explode back out again um so the 60 00:00:182,000 --> 00:01:128,000 initial kind of ramp up of speed uses 61 00:00:186,000 --> 00:01:130,000 the legs and the ABS as well so let's do 62 00:00:188,000 --> 00:01:134,000 that one more time so from 63 00:00:190,000 --> 00:01:138,000 here up and down okay and that's the 64 00:00:194,000 --> 00:01:139,000 double tap um and practice it you can 65 00:00:198,000 --> 00:01:142,000 sometimes you can find it as like 66 00:00:200,000 --> 00:01:145,000 basketball hoops uh in playgrounds it's 67 00:00:202,000 --> 00:01:147,000 multiple bars behind them you can use 68 00:00:205,000 --> 00:01:151,000 them um or like I say scaffolding uh 69 00:00:208,000 --> 00:01:155,000 it's a good upper body explosive power 70 00:00:212,000 --> 00:01:158,000 thing that translates to climb ups and 71 00:00:216,000 --> 00:01:162,000 muscle ups and many other upper body 72 00:00:218,000 --> 00:01:165,000 climbing um techniques this is a great 73 00:00:222,000 --> 00:01:166,000 way of training that power
