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Posts tagged “Gymnastics

CrossFit – The Gymnastics Tool Bag of Warm-Ups: Part 2

CrossFit Gymnastics trainers Jeff Tucker, Jessica Gray, Julie Barnes Maurer and Keith Wittenstein explain the many warm-up movements part and parcel to gymnastics.

In Part 2, coordination is also tested with arm circles in opposite directions, followed by one-leg balances. For the balances, athletes are asked to close their eyes to work on proprioception.

“Our senses are super important in trying to do different things for our coordination … . It makes us better when we have more of our faculties about us,” Barnes Maurer says.

Then there are duck walks, Spiderman stretches, high knees, butt kicks and standing long jumps.

Gymnastics is all about controlling your body in space, and warm-up is the perfect time to develop your abilities while loosening up for a workout.


CrossFit – Pull-Up Virtuosity: Part 1

crossfit

Laurie Galassi, a gymnast and the fifth-place finisher at the 2011 NorCal Regional, shares her coaching tips for mastering the pull-up. In Part 1 of the series, she focuses on body shape.

A fast, efficient pull-up has three key ingredients, she says: the hollow-body position, the appropriate grip on the bar and the right timing.

Laurie Galassi, a gymnast and the fifth-place finisher at the 2011 NorCal Regional, shares her coaching tips for mastering the pull-up. In Part 2 of the series, she focuses on timing—the moment of weightlessness, to be specific.

“When I snap from arch to hollow, in the back of my swing I find this little weightless moment only if I come to an aggressive stop,” Galassi says. “If your rhythm is correct and if you’re tight, there is a moment.”

The feet should be in front, and you become weightless. From there, you can jump your hands off the bar.

“That’s the moment when you’re the lightest” and when you want to pull, she explains.

Galassi also advises to have as much of your knuckle on top of the bar to shorten the distance you have to pull.

To cycle through multiple pull-ups, remember: chin over, feet forward, reset, arch back, pull again, she says.

In terms of the butterfly pull-up, Galassi says the positions are no different than a kipping pull-up.

“It’s still an arch, hollow—that’s the foundation of your pull-up. And midline stability,” she says.


Iron Cross Progression

Pt. 1

In this series, Carl breaks down one of the classic and favorite strength movements – the Iron Cross. Following our POSITION-MOVEMENT-PURPOSE (PMP) framework, this first progression goes over the importance of position and finding and leveraging torque, and recoginizing the keys positions you’ll need to hit at the start and finish of the Iron Cross.

Pt.2
In this series, Carl breaks down one of the classic and favorite strength movements – the Iron Cross. Following our POSITION-MOVEMENT-PURPOSE (PMP) framework, this next progression goes over the execution of the movement under no load, to emphasize the importance of maintaining torque throughout your movement between the start and finish positions.

Pt. 5

In this series, Carl breaks down one of the classic and favorite strength movements – the Iron Cross. In this video Carl demonstrates how to use bands as an assistance to help you scale the Iron Cross movements, by partially supporting your body weight as you build strength throughout the entire movement.

Pt6.

In this series, Carl breaks down one of the classic and favorite strength movements – the Iron Cross. In this video Carl demonstrates how to add another joint and use a functional movement, such as the Bulgarian Dip, to train for the Iron Cross.

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Muscle Up Progressions with Carl Paoli, Chris Spealler, and Jason Khalipa: False Grip, No-False Grip and Strict progressions.

Playlist of Muscle Up Progressions with Carl Paoli, Chris Spealler, and Jason Khalipa.

False Grip, No-False Grip and Strict progressions.


False Grip Progressions

Building up a strong false grip is important for all kinds of work on the rings. In this video, Carl will explain how you can build up stronger wrists and forearms even before you get on to the rings to practice your false grip, just with a couple of simple drills on the bar.

In this segment, Carl explains how you then take the same drills you did on the bar in Part 1 of the progression and repeat on the rings. We also go over proper false grip hand placement and positions so that you can get the most out of the transition in your Muscle Ups and other movements.

In this segment, Carl discusses the false grip and demonstrates how you can practice the false grip with other movements such as the V Out.