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Exercises Movements, technique & proper execution

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Old 05-29-2007, 02:53 AM   #1
Jason Lopez-Ota
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I have no trouble getting to the top of a muscle up. I do have a problem keeping my false grip on the negative portion. Any tips I can use anyone? Thanks.
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Old 05-29-2007, 04:13 PM   #2
Carrie Klumpar
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Take it down s-l-o-w-l-y. And follow the same path as you did in the way up, just in reverse. As with the "up" part, the critical point is the transition between support and hanging. Keep the elbows in and the wrists tightly cocked as the hands go from armpits to in front of the chest, and then lower yourself back down to starting. You're essentially re-establishing the false grip at the transition point. The idea is to keep the heel of the hand above the ring, as it was in the initial false grip and in the dip at the end.

Make sense?
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Old 05-29-2007, 07:11 PM   #3
Brandon Oto
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Honestly? I couldn't do it until I got some chalk.
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Old 05-29-2007, 07:58 PM   #4
Jason Lopez-Ota
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Carrie - I'll give that a shot.

Brandon - Already got that covered.
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Old 05-29-2007, 08:12 PM   #5
Brandon Oto
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Cool -- but just to emphasize, for me at least, that's perhaps the hardest part of the motion. So you don't have some weird weakness if it's difficult for you, it's just the nature of the thing :-)
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Old 05-29-2007, 11:05 PM   #6
Steven Low
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Wrists need to "recock" themselves as you are descending into a dip position. It takes some practice to get. You may want to try to lower your rings to waist height and practice descending while simultaneously sliding your hands into a false grip. It's not that hard once you get the hang of it although your wrists are going to take a beating or rather a rubbing. You may even get a few rips there. :-)
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Old 05-30-2007, 03:10 AM   #7
Stuart Smith
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I put some athletics tape onto my rings which helped my heaps with my grip - the plastic was too slippery on its own and I'd lose my grip all the time. Now no worries at all, if it slips its because I am too tired or lazy to keep it. Gotta be careful with how you put the tape on though... first time I used them the edges of the tape were being lifted a little and it wound up WAY too grippy. Result: skin was torn off and took weeks to recover. I went and put another section of tape over the top of the ring (where I grip onto it) to cover the edges of the tape and that problem has been solved. Works a treat now:biggrinthumb:
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Old 05-31-2007, 06:25 PM   #8
Skylar Cook
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Ditto on what Steven said. Athletics helps a lot when you're learning, but once you practice the grip a little you should be able to do without it.

I assume you're "choking up" to set your grip as well, instead of setting your grip while standing and then hanging off it?
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Old 05-31-2007, 06:37 PM   #9
Jerry Hill
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Flex those wrist HARD towards your elbows...

I like em fast and furious...
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Old 05-31-2007, 07:21 PM   #10
Jason Lopez-Ota
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I tried some out using the advice here, mostly Connie's, and was able to keep my false grip! Thanks everyone.
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