I’d like to address grip strength today….or perhaps lack their of. While we are talking about the fundamentals of pulling/pushing and moving through muscle ups, it dawned on me that a lot of athletes struggle simply having enough muscle endurance through the forearms to stay on the pull-up bar or rings. While it is obvious that a lot of what we do is strengthening the grip such as farmers carries, KB swings/snatches, pull-ups, etc, here a few grip specific exercise to add to your warm-up.
Pull-up bar hang/sideways walk
Pull-up bar hang/sideways walk from Mike Poppa on Vimeo.
Holding an L forces you to engage your forearms more than being in a simple dead hang. Also, do not wrap your thumbs, it will engage your forearms more.
Inverted Hollow Hang
Inverted hollow hang from Mike Poppa on Vimeo.
Guess what – this enforces the hollow position as well.
3X20 sec each exercise.
Happy Monday!
Coach Poppa