5 Rounds for time of:
20 Box jumps, 30″(24″)
20 GHD sit-ups
20 Hip extensions
Post time to comments or BTW
Yum! Who doesn’t love sitting down at restaurant on All You Can Eat wing night and shoveling saucy, spicy, fried goodness into their mouths? Chicken wings can be good in their fried form, but are NOT good when referring to muscles ups.
“Chicken Wing-ing” your muscle-up, bar or ring, is HORRIBLE on the shoulders. When one elbow shoots high, the shoulder severely internally rotates, and you hang out there for any amount of time, you open yourself up for a host of rotator cuff and general shoulder issues. While we recognize that it is always exciting to get your first muscle up, if your tendency is to chicken wing to get on top of the rings or bar, it may be time to take a step back and practice the basics. Here are some suggestions from Al Kavadlo of Breaking Muscle for drills that you can work on to progress towards a smooth muscle up!
1. Slow Negatives: Get to bar support (locked out arms over the bar) by jumping or doing a pullover. Perform a negative to a full lockout hang as slowly as you can, focusing on the transition.
2. Gradually reduce your kip.
3. False grip on parallel bars (if you can find them).
4. False grip on pull up bar: This is really difficult and uncomfortable at first. I would start with some controlled hangs from a low bar.
*In this video, he is using a bar, but you can use the same drills on the rings.