Error message
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Deprecated function: implode(): Passing glue string after array is deprecated. Swap the parameters in Drupal\gmap\GmapDefaults->__construct() (line 95 of /home1/onetoncl/public_html/sites/all/modules/gmap/lib/Drupal/gmap/GmapDefaults.php).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Notice: Trying to access array offset on value of type int in element_children() (line 6528 of /home1/onetoncl/public_html/includes/common.inc).
- Deprecated function: implode(): Passing glue string after array is deprecated. Swap the parameters in drupal_get_feeds() (line 394 of /home1/onetoncl/public_html/includes/common.inc).
- Deprecated function: The each() function is deprecated. This message will be suppressed on further calls in _menu_load_objects() (line 571 of /home1/onetoncl/public_html/includes/menu.inc).
3 Grip Variations to Improve Your Muscle Ups
In all gymnastics movements, on the rings or bars, your hands are the base. The strength and stability in your hands and wrists will ultimately play a huge role in the results of your muscle ups, toes to bar, and any form of pull ups.
There are three different grips we can use when practicing these movements, the false grip, the active grip, and the fingertip grip. All three have innate strengths and weaknesses so play around with them and see what works best for you.
In the world of CrossFit, speed matters. In training, technique and efficiency is king, and learning the nuances of a movement is more important than the speed at which you move.
In the process of skill development, getting your first muscle up is a huge Instagram worthy moment. From there, you start to throw them into your workouts and do them when you’re fatigued. Your next step is 30 for time. How do you match up in benchmark workouts? And then, consistency and rest intervals become the focal point in your training. How long do I rest to ensure I can do five muscle ups every time without fail?
In all gymnastics movements, on the rings or bars, your hands are the base. The strength and stability in your hands and wrists will ultimately play a huge role in the results of your muscle ups, toes to bar, and any form of pull ups.
There are three different grips we can use when practicing these movements, the false grip, the active grip, and the fingertip grip. All three have innate strengths and weaknesses so play around with them and see what works best for you.
The False Grip
The False Grip is the most common grip used by athletes learning basic gymnastic movements. By getting your wrists on top of the rings, the athlete has a much easier turnover in the transition from pull up to dip. Instead of bringing the elbow above the ring, the false grip allows for the catch position to automatically be in a dip.
For most athletes, this is the easiest way to learn how to do a muscle up and is the basic skill before moving on to more advanced techniques. This grip is still the number one seed for strict muscle up practice and strength training on the rings.
The false grip, however, when adding the element of speed into workouts, is much slower and difficult to maintain when performing higher repetitions. It is also very difficult to achieve a fully extended position at the start of the movement.
Often, athletes will find they have to turn out their wrists to fully extend their elbow joint in the movements. This can slow the movement down and place unnecessary strain on the elbow and shoulder joint.
Final Verdict: Start with the false grip, use it for skill and strength training on the rings, but progress to more fluid grips when the focus is for speed and consistency.
The Active Grip
The active grip is a hybrid of the false grip and the fingertip. It is achieved by closing the wrist joint and setting the ring on the fat pad in the base of the hand. By closing the wrist joint, the athlete can maintain a stronger grip than having the rings in their fingers, but not be limited by the demands of the false grip.
Physiologically, closing the wrist joint will signal your body to activate the lats. Your shoulder blades will retract and create a much stronger, controlled pulling position. Because the False Grip tends to keep the elbows slightly bent, the pulling motion will often start in the bicep instead of the back.
The transferability of this grip from the rings to the bar makes it a much more universal grip. The false grip is nearly impossible to achieve on the bar but simply closing the wrist joint will help with pull ups, toes to bar, knees to elbows, and bar muscle ups.
Final verdict: The active grip is the most dynamic, versatile, and strongest grip we have. It will transfer over to nearly every gymnastics movement and allows for the brain to turn on the lats creating the strongest pulling mechanics.
The Fingertip Grip
The fingertip grip is the weakest of the three. This grip however, is used by an overwhelming majority of top athletes. It can be achieved by standing under the rings or bar, jumping up, and getting after it.
The issue with this grip is that you have to be incredibly strong to maintain it for any duration of time. Since it is the least stable grip, it places a huge demand on the forearms and will fatigue quickly.
There is one huge upside however. At the start of the muscle up, the lat is not engaged. When linking high repetitions of muscle ups together, the elasticity of the connective tissues in the back and shoulder can allow for more powerful kipping and a higher power output on muscle ups. This can be very beneficial for experienced athletes and also very dangerous to athletes that have not trained this style.
Final Verdict: If your goal is competition, this grip is a must. If you are interested in general fitness, stick to a more stable and functional grip. There is a huge upside to the power created using this grip but it is also very difficult and probably unnecessary.
In your training:
-
Learn to progress from a false grip to the fingertip grip
-
Learn to do strict muscle ups before kipping
-
Learn how correctly activate your lats and develop pulling mechanics before high rep kipping.
Each of these grips has their strengths and weaknesses, choose the one that best suits you and your goals.
If you liked this post, get San Diego Athletics sent to you. (It's free!)
Original Fitness Articles. Sales & Promotions. eBooks. Clinic information.
All this and more, for FREE, on the San Diego Athletics email list
