Men: practice muscle ups (working the false grip)
http://youtube.com/watch?v=0SSKgxdAoLM
Ladies: sets of the flexed arm hang (at least 5 sets of at least 10 sec a piece) all with an eye towards being able to do pullups
http://youtube.com/watch?v=5ddvpfUB1jU
Monday, July 28, 2008
Monday
Posted by Mike Earl at 7/28/2008 10:02:00 PM
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3 comments:
I did 50 pull-ups and 100 bench dips with a 20 lb. medicine ball in place of the muscle up practice. Once I have the rings I will start working on the muscle up, though I must admit a lot of apprehension about doing the muscle ups...
PS I didn't keep my time for the 50/100 tonight, though I should have...
Many people mistakenly assume they should not work on muscle-ups until they are stonrg enough to actually complete the exercise.
Another myth, perpetuated by most of the demonstration videos is that muscle ups are for rings only. In fact, a bar can be just as deadly if not more sometimes. Here's a description Mike and I worked out earlier on how to practice for muscle-ups:
1) I recommend getting a box or some sort of platform that will allow you to stand comfortably while employing the false grip on the bar,
2) swing all the way under the bar (bend your knees a little and thrust your hip forward, letting your feet stay behind on the platform),
3) swing all the way back out (in the direction of your ass), until your arms are almost locked out and at a 45 degree angle (when viewed from the side) with the bar,
4) complete the kip motion, give a little hop up/off the platform and pull yourself towards the bar (if you can, break the plane and hit the dip, if not it's ok., this will improve your kip, and help you learn to generate power while using the false grip)
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