#pmfdrills

[sheltoncrossfit]

Great visual on the breakdown of the kip. Stay tight, put tension on that bow.#sheltoncrossfit #sheltoncf #techtips ・・・ #Repost Team Power Monkey Coach @colinpgeraghty ・・・ Finding the hollow shape in the kip swing & common mistakes with @bimflip Breaking at the hips - One of the most common mistakes we see. Typical this happens when an athlete hasn't built up the hollow/arch shapes yet. The hip hinge is a lazy way to get momentum. Hollow/arch utilizes potential of the full body. A broken position with leg swing will only take you so far. Breaking at the shoulders. This angle at the shoulder will happen once the pull is initiated for the pull up. Ideally there is never an angle for a kipping toes to bar. There is no angle in the shoulders when practicing kip swings because we want to emphasize the full body shapes. There shouldn't be an angle at the shoulder (in the Kipping pull up) until the front most of the hollow shape. Initiating with the shoulders and pulling too early is very common. Master the body shapes before worrying about the pull and the pull will eventually have more potential for power. @powermonkeyfitness @cfmilford_competitors @promixnutrition #kippingpullups #toestobar #crossfit #monkeymethod #pmfdrills #pullups (at Shelton Crossfit)

[westtorontocrossfit]

View this post on Instagram

@chelseacanlas @ovene7 @whitnelsen #Repost @powermonkeyfitness ・・・ #Repost Team Power Monkey Coach @colinpgeraghty (*to see full video visit Colin's page) ・・・ FALSE GRIP STRENGTH & STRETCH Building the false grip is essential for the strict muscle up. When developed properly, you should be able to hang comfortably with locked out elbows in a false. If you can't do it with elbows locked out clean, you need to work on it. Tight/weak wrists are very common. This drill incorporates a stretch with the false grip hold. Holding the bands put the correct part of the wrist in contact with the ring/bar while stretching them into position. Part of the goal is to get the wrist to the feel of the pressure on the wrist. You also want to encourage wrist flexion so that you're able to grab the bar/ring firmly with the rest of the hand once you're in the real false grip. Start off easy and build. 🎶Elliot Smith - Happiness @powermonkeyfitness @cfmilford_competitors @promixnutrition #monkeymethod #pmfdrills #gymnastics #falsegrip #muscleup #crossfit #elliotsmith

[cavefoodkitchen]

Now these are useful drills I can totally agree with! Keep it up! #Repost @colinpgeraghty STRICT KIPPING POSITION PULL UP (RIGHT) The idea is to become strong and familiar with each little position. This drill immediately exposes any deficits in strength and positional/body awareness. 1) from absolute bottom position hang (ears touching shoulders) 2) head neutral 3) hollow to arch with feet together and arms straight 4) find the balance points throughout without piking the hips - hollow/arch/straight are the only body positions used This has carryover to every style of kipping pull up as well as the kipping muscle up If you have a tough time creating the arch position with feet together, work upper back/shoulder/hip flexor mobility prior to the drill If you have a really big arch position, this is a good drill to strengthen and control that range @powermonkeyfitness @cfmilford_competitors #pmfdrills #pullups #kipswing #kippingpullups #muscleup #pmfstrict #crossfit