From Team Power Monkey Coach @colinpgeraghty Scoop position transition drill for front uprise/kipping muscle up For athletes that: -extend hips too early -dont spot their toes -pull too early Set up: set rings up so that you can relax in the bottom of a ring dip with your feet on the ground with knees slightly bent. The box should put your feet in line with your eyes. -Heels on box -hollow body/scoop position -Eyes on toes -Neutral false grip -Ring straps should be on a slight angle back (towards your shoulders) Execution: Start in hollow body/scoop position. Make sure the hips are not too high in the set up. Eyes on toes! Pull into transition. Land with both feet flat under the rings. Keep your head up! Prerequisite: 5 kipping ring muscle ups **you will need a strong pull to do this correctly. Keep in mind this is a position drill - so if you need to get out of position to execute it, dont use this drill yet. If youre unsure, of set up - line it up with the picture. Use @davedurante slow-mo front uprise as a reference. instagram/p/mLHYdfNbUC/ Watch how much potential that scoop/hollow has. Once he pulls, the hips extend and initiate upward momentum. The purpose of the drill is to put you in that position before you pull, and ALOT!!! I asked Dave if he would add anything to this, he said. The objective is that once you maximize the scoop position you need to turn over as one continuous piece. The torso rises in unison with the lower half driving back down towards the ground. If you need tweaks to the set up, email me Colin@powermonkeyfitness **i apologize for saying position 400 times #position #powermonkeyfitness #teampowermonkey #gymnastics #crossfit #rings #technique #drills #fitness
Posted on: Thu, 20 Nov 2014 17:22:18 +0000
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