I had a request to post some drills for ring muscle ups, specifically ones that help newer athletes learn how to control/stabilize the rings and to get more comfortable/stronger in a false grip.
So here they are:
1️⃣ False grip ring rows.
2️⃣False grip banded transitions.
3️⃣ False grip hang, slowly lower from a box.
5️⃣Tuck, L sit and support holds(this complex is seriously amazing and will get you STRONG)
6️⃣kipping ring dips with a band.
7️⃣kipping ring dips without a band.
8️⃣Ring pull ups.
Thanks to ALL the amazing demo athletes in this clip. ⭐️🤸🏻♀️⭐️
Gymnastics Classes start up again soon!! @crossfit604 CAN’T WAIT. #gymnastics#crossfit#muscleup#progress#gains#instagood#fun
“Where are your elbows pointing?”
For most athletes, the kipping ring muscle-up requires a shift of the hands in order to transition.
(Because the false grip can be difficult to maintain.)
But, the thought of taking a loose-enough grip to move your hands around the rings (while moving at high speeds, mind you), freaks a lot of people out.
So, when new athletes are scared to shift their hands, they end up death-gripping the rings, and getting stuck on the transition because their hands haven’t moved.
If you’re working muscle-ups without a false grip, it’s mandatory that you learn to shift.
Which means, focusing on a different queue may take your mind off a scary “shift of the hands”, helping you to feel more comfortable during practice.
✅Think: “Pull the elbows.”
As you transition, focusing on pulling your elbows up and backward should help you naturally shift your hands and wrists, promoting a much more successful (and safe) catch position.
▪️YOU TELL ME: What’s the scariest part of the muscle-up transition for you?
Let’s see if we can break it down.
🌴CrossFit Immersion (@cfimmersion)
📍Coral Springs, FL
📆March 23, 2019
▪️Facility: @crossfitkailua ▪️Location: Kailua, Hawaii
••• @purespectrumhemp | Training Recovery | Code: KatiB
My 1st ever #TransformationTuesday : I haven’t really been fair to the girl on the left, for all this time, I’ve felt incredibly embarrassed at the thought of putting her out here, in the spotlight. The pic is literally 8 yrs ago, today, and 3 months before I had officially begun my weight-loss/fitness journey in June 2011. Had always known I needed to lose weight, that it undermined my confidence and controlled my self-image, more than it should for a person’s right mind. Really, I had lacked knowledge in my own abilities because I had never attempted a single thing before. Well, I was the largest in my life at 202 lbs. and had a wake-up call when my dress I wore for H.S. graduation wouldn’t fit.. from just a yr ago. Life was still moving on, whether I was actually going to be or not, myself. ☝
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Sometimes you surprise yourself! Before this day I had never done multiple bar muscle ups in a row. Here I knocked out 5 in my first set! I had always done them in singles and it took me a long time just to get to that point. Looking back when I was 275lbs I never thought I would be capable of doing these as it was a struggle to do multiple pull-ups in a row but I put the work in to get there. .
Don’t be afraid to go out there and learn a new skill. I see a lot of people let the fear of failure hold them back from learning something new. No matter what it is: work, a new hobby, etc. go out there and challenge yourself. You’re capable of things you never thought you could do. Don’t let fear hold you back!
Aprendi que todos os dias temos que agradecer as pessoas que somam, mas também, as patéticas, para não sermos como elas ! Seja aquele que sempre eh rodeado de pessoas iluminadas, good vibes (podem ser poucas, nesse caso, qualidade interessa mais que quantidade) e não aquele que precisa de aceitação, estando com todo mundo!
Na foto, tentando encaixar um snatch ! 🙄
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