4/9/14: Deep Movement

If you guys have anything  you would like me to address, please reach out and I will post about it!
Today’s post is in response to Joe. Yesterday he wrote,
“Hey pops, I’m enjoying the work but here is something I struggle with in the muscle ups.
At the top of a finished muscle up I know we want to get our feet in an L-sit type position to swing down to reset the kip for the next one. I really struggle with this. Maybe a topic to address later for multiple rep mus?
Thanks,nJoe”.
Below are two different ways I break that transition down. There are many ways to do this but I found these two to make the most sense. The first video demonstrates a technique that is a little bit slower but allows the athlete to show a good amount of control. It helps them return back into the tight arch position on their back swing in a consistent manner. A couple of examples when to use this would be when:
– An athlete recently got their first MU and is working to string multiple reps together.
-An athlete that doesn’t have the best control on the transition from the top and needs to find a technique that they can be consistent with.
Muscle-up using the “chair” transition technique
Below I am demoing a more aggressive version. Ideally, this would be the end goal for all of my athletes.
Full Muscle-up demo
Skill: Transition practice for 10 minutes. Have someone record you in coaches eye so you can see exactly what you are doing.
Happy training!
Coach Poppa