From Team Power Monkey Coach @colinpgeraghty Improving anterior core/arm extension strength for front uprise/kipping MU on rings. Building strength here is an important piece of uprise/mu. (Also some carry over to front lever) I like these because they reinforce a contracted hollow position along with a pull more towards the hip. In terms of the pattern it is closer to an uprise since the rings will be pulled to the hips, but improving this strength will help even if youre not quite ready for the uprise. Set up -hang LIGHT bands directly over hips, just outside hip width -hollow body position (low back touching floor, shoulders/legs off the ground, heels about 6 off floor -Start palms facing forward -Slowly pull to hips and hold each rep (controlled) -3-5 sets of 10 reps, once that is easy, pause longer at the hips If you are unable to hold the hollow, you either need lighter bands, a lower bar, or you will need to elevate your body a little. The hollow position should not be lost as you pull. I like it on the ski erg for anterior core/arm extension pulling endurance - try it if you have a ski erg. The 1st picture is slow mo of @davedurante doing a front uprise on @crossfit email colin@powermonkeyfitness @powermonkeyfitness @jasonleydon @mikecerbus #powermonkey #cfmilford #muscleup #frontuprise #core #crossfit #teampowermonkey #crossfit #gymnastics #technique #fitness #strength
Posted on: Tue, 18 Nov 2014 20:00:14 +0000
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