Whether it is used as part of a circuit training session or added into the end of a weights session, Monkey Mill provides a total workout like no other machine.
Workout for beginners
With correct guidance and continued use within a training regime, Monkey Mill can be used as a tool for progressively building upper body and grip strength, starting with simply hanging onto a bar, and moving onto successfully swinging from bar to bar on a low speed setting.
Workout for intermediate users
For those who have mastered the monkey bar technique, Monkey Mill is a perfect tool for improving core and upper body strength, grip, and cardiovascular performance. Performing this exercise at any speed setting puts the whole body into action and even the shortest 20 second burst on the mill will have the heart racing and the muscles pumped. Finding a rhythm is the key to performing this exercise successfully and getting the most effective results. The core must be engaged and it works hard throughout the exercise to control the natural lateral swing of the body.
Workout for advanced users
For those looking to push and extend their boundaries in strength and cardiovascular conditioning in a way that simply isn’t possible on any other machine, Monkey Mill comes into its own as a real goal setter and endurance tester. The speed can be set as high as 30m/min and distance or time goals can be set and extended using the heads-up display.
The biceps are worked in a similar way to the latimus dorsi. They are acting as an agonist during the lifting phase of each swing.
The deltoids are worked in a unique way. They are extended, whilst contracting and are working eccentrically to stabilise the movement.
The core is engaged throughout the exercise. It is working hard to control the swing and stabilise the movement.
Huge emphasis is put on the forearms which are working hard during each swing to support the user’s body weight with only one hand on the bar.
The use of the latissimus dorsi is key. They act as an agonist as the user lifts themselves up during each swing. They also assist with stabilising the movement.
The Leeds Beckett University Sports and Exercise Science team have undertaken an independent research project into the physiological benefits of training on Monkey Mill. Here are some of the results –
“Monkey Mill has been demonstrated to engage the forearms, biceps, triceps, deltoids and trapezius on average 39% more than the traditional monkey bar swing.”
“Monkey Mill provides an intense cardiovascular workout. Irrespective of the selected speed there is a clear positive cardiovascular response from using Monkey Mill.”
“Monkey Mill is effective in engaging a wide range of muscle groups such as the Forearms, Biceps, Triceps, Deltoids, Trapezius and Obliques. This in conjunction with an increase heart rate makes the Monkey Mill an effective tool which will challenge both your cardiovascular and muscular strength endurance capabilities”.
“The ability to perform repeated multiple pull-ups is not a precursor to the ability to perform prolonged intervals on the Monkey Mill, so long as the speed selected is appropriate for the individual”.