This man did not hesitate a second, risked his life and saved the kid! #truehero #spiderman #paris ? pic.twitter.com/u1fvid3i1j
By now, you’ve probably seen the footage on social media or on the news: A shaky phone records a lone man scaling the side of a building, straining to reach the fourth floor to save a toddler dangling from a railing.
That man, who is being hailed online as a real life Spider-Man, is 22-year-old Mamoudou Gassama, according to the BBC. He’s an immigrant from Mali who just happened to see the emergency while walking through Paris, which spurred him into action.
“I just didn’t have time to think, I ran across the road to go and save him,” the hero reportedly told French President Emmanuel Macron as he was honored at Paris’ Elysée Palace. Gassama will be awarded French citizenship for his bravery, and will also begin a paid internship with the Paris fire brigade, according to The Guardian.
How to Prep for Spider-Man Scaling
Hopefully, you’ll never find yourself in Gassama’s position. But if you want to get yourself into better shape to climb up the side of a building just like Spider-Man, you can practice with lower stakes in the gym by giving the moves in this routine a try.
All you need is yourself and a pullup bar — no need to push the limits by actually climbing up the side of a structure. Don’t do that, or you might be the one who needs saving.
The Workout Moves
4 sets of 8 to 10 reps
This pushup variation is part of your workout for more than just its name — you’ll hone your coordination along with your strength.
If you struggle with the move at first, try splitting it up into two parts. First, do a pushup, then touch your knee to your elbow.
Lying Hollow Body Hold
4 sets of 15 to 30 seconds
Work your core with hollow body holds, a favorite move for gymnasts to build their abs and hone stability.
If you struggle with the full position, keep your hands forward. Once you’ve mastered the basics, extend your arms back behind you.
4 sets of 6 to 8 reps
For pure climbing utility, you can’t do much better than the classic pullup. After all, you’ll have to hoist your own bodyweight off the ground to scale anything, especially if there aren’t many footholds available.
Don’t hesitate to get some assistance using a machine, resistance bands, or a partner if you can’t pump out every single rep. Conversely, if you’re especially advanced and pullups are a breeze, try doing muscle ups for the final set.
4 sets of 10 to 20 seconds
Build up your pullup strength even more using isometric holds. Pull yourself up above the bar and pause, holding the position with your shoulders squeezed together.
If you can’t pull yourself up over the bar, get a boost or sit this one out.
4 sets of 15 to 30 seconds
While you’re climbing, you’ll probably spend a ton of time looking for handholds, just hanging around. Practice that by… hanging off the pullup bar.
No matter the grip you take, be sure to keep your spine aligned and squeeze your core. This is a controlled hang—you’re not clinging on for dear life here.
Feet to hands
4 sets of 5 reps
Home in on your core while maintaining your hanging grip. Just grab the bar, hang, and touch your feet to your hands.
This one is tough. If you can’t do feet to hands, try knees to elbows instead.
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