I decided to take Sunday off from high intensity training. However, I have a hard time doing nothing so I spent a half hour or so in the afternoon working on muscle-ups. I was thrilled to add 7 more notches to my crossfit bedpost. Even more thrilling at the time was getting the last 4 as a pair of linked doubles! A couple of hours later I returned home (still giddy as a schoolgirl) and decided to try to get some of my new toys on tape. After warming up with a few singles and doubles I got my brother to record a serious effort... in which I got a PR of 3 linked reps! Of course only the last failed rep was recorded. This turned out to be a blessing because after a short rest I tried it again. Check it out:
Please offer feedback on how I can make these better. Two things jump out at me right away:
(1) I am far from getting full extension. Part of this is because the bar isn't high enough and I have mutant legs. Still, I know there is a strength issue there that I need to train.
(2) I have a massive kip. Seriously, when the camera comes around to the side you can see that I am almost completely horizontal. Is this okay?
(3) Looks like I'm not really pulling the rings into my chest and armpits. In fact, it doesn't look like I am pulling the rings very much at all. It's as if I just sorta lock off and use my kip to get my body around.
Anybody know any drills that would clean me up?
4 comments:
1. First, you need to cut off the offending parts of your anatomy. You know what am I talking about. Second, how long can you hang false grip at full extension? Try to double that time.
2.Depends on what you are training. Kipping = efficient movement. May or may not make you stronger.
3. Not pulling towards you chest caused you fall on the last one. Learn how to do it. It is also safer.
This is annoying. I rather train with you and pick on you to your face.
4.
The offending parts of my anatomy? My face? I don't see how that will help.
Parts that aren't allowing you to go to full extension.
I forgot to say GOOD JOB!!
Matt,
I'm so #$%&ing stoked for you! Your hard work definitely shows. It has taken you less than 2 weeks to link those up.
The most noticeable aspect of your muscle-up that needs improvement is what Brian mentioned--pulling towards your chest. Really work on keeping those rings as close to your body as possible. This makes the transition from the pullup to the dip SO much more efficient.
Movements to help:
1) You can never do too many ring dips (include these in your warmup on workout days that are light with pushing--even if they're small sets of 3-5)
2) Same as above with ring pullups (pull as high as you can--towards the chest) This will also give you practice with the false grip.
3) I used to do regular bar pullups--pulling as high as I could (I would actually pull so the bar was practically at my naval). This will give you some looks at the gym :)
4) And of course, nothing's better than doing more muscle-ups!
*Keep all of these movements strict for now. You have the kip.
Great job Matt!
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