The first time an athlete sets up on the rings with their arms, shoulders, and back already engaged, they learn very quickly that they aren’t able to swing as they can if their arms are fully extended. (picture below) If they are in the correct position, it sets the upper body up to be able to react aggressively and in a strong manor. I believe teaching a MU this way is valuable because,
1) It makes you learn how to use your hip to create power.
2) After you become consistent with this, adding a swing, makes it that much easier. Once we understand how to control it, we can achieve much much more.
(The picture below shows my arms extended 3/4. Sometimes I will have athletes bend their arms even more to achieve their first MU. IF YOU CAN HELP THEM ACHIEVE ONE, THE REST ARE 10X EASIER TO ACCOMPLISH!)
Knowing how to control our body through space is the ultimate goal. Being able to use your body as one instead of a broken chain will help you elevate your game. If you dont properly engage the body, you aren’t moving to your full potential. Small doses of power are lost rep after rep. Controlling these positions in a strong manor take time. Once your body adapts, everything is stronger.
I just made a bet with two buddies of mine that I will be able to accomplish 30 strict pullups while holding a hollow position. There isn’t a date set yet of when I will test out due to the fact that they are a little skeptical of me being able to do it 😉 So now I am putting the challenge out there….30 strict pullups while holding the hollow position. I will put the video on the blog and send you a “POPPA NATION” t-shirt.
skill work: 4x ME strict pullups holding the hollow position. rest 2 min. If you are under 8, use band for assistance. If you dont have a band, have a coach spot you.
Happy Monday,
Coach Poppa