I am really excited to announce the first two Power and Grace movement camps!
–August 2nd- Hill County Crossfit, Boerne, TX
–June 21st- Crossfit Renatus, Hemet, CA
From John- “Hi, so my question is, how do you transfer from false grip to no false grip muscle ups? Pretty reliable with false grip but cannot wrap my head around no false grip”
The answer to John’s question all depends on where he is going wrong at. I would assume its either has to do with:
1) His timing with his kip completely changed because the rings being held in a different position
or
2) He is getting elevated enough to complete a MU with a false grip but his hands aren’t turning over causing his body to come to a halt every…single…. time.
Below are two basic drills that I have athletes work on daily. The first video shows one way to practice the transition while in a false grip. This is a drill I use when an athlete is very close to getting their first MU. This also stresses a good dip position. The forearm is vertical which puts you in the strongest position mechanically…..Remember: You HAVE to know how to react when that time comes! This is as a coach and or athlete!
False grip MU transition practice
Next is a drill I use with an athlete who is practicing an open handed MU for the first time… If it is John’s hands not turning over that are not allowing him to accomplish the MU then this is the drill that I would suggest for him to practice daily. Notice that my starting hand position is with my pinky knuckle starting on top of the rings. The goal is to think “quick hands”or “grip…re-grip” on the turnover. Last, I want you to grip the rings just enough to accomplish the task and nothing more.
Open handed MU transition practice
Skill work: With a MU– For 10 minutes, work on cleaning up ANY thing that isn’t spot on! Find the small movements that need fixed and work to make those better. Video tape yourself so you can see exactly what you are doing!
Without a MU– Pick what drill is applicable then spend 10 minutes working on it. Video tape yourself so you can see exactly what you are doing!
Happy Friday!
Coach Poppa