4 Tips to Crush Pull-Ups in the Open
Think we will see kipping pull-ups in the Open this year? Are you excited or nervous if we see them? Here are some tips to crush them if we do!
1️⃣- Don’t Waste Your Jump In
It’s not a coincidence that many athletes get their first pull-ups, chest to bars, toes to bar, even muscle ups in the open.
And one of the reasons for this is because with the excitement of the open comes INTENSITY when they approach the rig .. which translates to a POWERFUL jump and kip!
While you want to learn to control this power, the jump up and loading to arch (pulling feet behind and head through) is when you have some of the most power to translate into a strong first kipping movement - USE IT!
No swinging on the bar to get started - if you need to, grab some mats to stack so you can easily jump up!
2️⃣- Commit to Smaller Consistent Sets
Generally speaking, you want to aim for 50-60% of your max reps for sets - meaning if you can do 10 unbroken kipping pull-ups, aim for sets of no more than 5 to 6 reps at a time ESPECIALLY if the pull-ups are combined with other spicy grip things (which they usually are!).
This not only sets you up to stay in control, it allows you to keep moving while managing burn out!
3️⃣- Toes UP
Referring back to tip #1 - the more power in that kip, the easier your pull-ups will be ESPECIALLY if getting one to two is on your goals list for the first time!
Focus on getting your toes up HIGH as you pull - this is going to help with the power of your kip, which will make it easier to get your chin over (this also applies to chest to bar and bar muscle ups!)
4️⃣- Warm Up the Important Stuff!
Having a mobile upper back, activated core, relaxed forearms, and explosive power ready is going to set you up to move efficiently. Having these things tight and INACTIVE will lend itself to struggle bussing.
Our favorite go-to kipping pull-up warm up:
3 Rounds
:60 Wallball Stretch
10-20 Deadbugs (slow and controlled)
:30-:60 Forearm Smash with a barbell each side
6-8 High Box Jumps (24-30 inches if you can)
Questions? How can we help?
Don’t forget to share with all your friends on their pull-up journeys, and if you just found us - subscribe for more!
Follow Us:
Instagram- https://www.instagram.com/competitivefemaletraining/
Website- https://www.competitivefemaletraining.com/
Competitive Female Training was created to address the specific needs of the female athlete.
Our programming focuses heavily on:
BUILDING UPPER BODY STRENGTH
GRIP STRENGTH
POWER PRODUCTION (box jumps, snatches, cleans)
CORE STABILITY
While sticking to core parts of comprehensive CrossFit program- Olympic weight lifting, compound lifts, gymnastics, and metcons/conditioning.
We offer 5 levels of CrossFit programming and an accessory only program.
We teach our athletes how to navigate their hormones around their training, how to properly feed their bodies for optimal performance, and how to approach their fitness and their lives with a mindset of confidence and courage.
Видео 4 Tips to Crush Pull-Ups in the Open канала Competitive Female Training
1️⃣- Don’t Waste Your Jump In
It’s not a coincidence that many athletes get their first pull-ups, chest to bars, toes to bar, even muscle ups in the open.
And one of the reasons for this is because with the excitement of the open comes INTENSITY when they approach the rig .. which translates to a POWERFUL jump and kip!
While you want to learn to control this power, the jump up and loading to arch (pulling feet behind and head through) is when you have some of the most power to translate into a strong first kipping movement - USE IT!
No swinging on the bar to get started - if you need to, grab some mats to stack so you can easily jump up!
2️⃣- Commit to Smaller Consistent Sets
Generally speaking, you want to aim for 50-60% of your max reps for sets - meaning if you can do 10 unbroken kipping pull-ups, aim for sets of no more than 5 to 6 reps at a time ESPECIALLY if the pull-ups are combined with other spicy grip things (which they usually are!).
This not only sets you up to stay in control, it allows you to keep moving while managing burn out!
3️⃣- Toes UP
Referring back to tip #1 - the more power in that kip, the easier your pull-ups will be ESPECIALLY if getting one to two is on your goals list for the first time!
Focus on getting your toes up HIGH as you pull - this is going to help with the power of your kip, which will make it easier to get your chin over (this also applies to chest to bar and bar muscle ups!)
4️⃣- Warm Up the Important Stuff!
Having a mobile upper back, activated core, relaxed forearms, and explosive power ready is going to set you up to move efficiently. Having these things tight and INACTIVE will lend itself to struggle bussing.
Our favorite go-to kipping pull-up warm up:
3 Rounds
:60 Wallball Stretch
10-20 Deadbugs (slow and controlled)
:30-:60 Forearm Smash with a barbell each side
6-8 High Box Jumps (24-30 inches if you can)
Questions? How can we help?
Don’t forget to share with all your friends on their pull-up journeys, and if you just found us - subscribe for more!
Follow Us:
Instagram- https://www.instagram.com/competitivefemaletraining/
Website- https://www.competitivefemaletraining.com/
Competitive Female Training was created to address the specific needs of the female athlete.
Our programming focuses heavily on:
BUILDING UPPER BODY STRENGTH
GRIP STRENGTH
POWER PRODUCTION (box jumps, snatches, cleans)
CORE STABILITY
While sticking to core parts of comprehensive CrossFit program- Olympic weight lifting, compound lifts, gymnastics, and metcons/conditioning.
We offer 5 levels of CrossFit programming and an accessory only program.
We teach our athletes how to navigate their hormones around their training, how to properly feed their bodies for optimal performance, and how to approach their fitness and their lives with a mindset of confidence and courage.
Видео 4 Tips to Crush Pull-Ups in the Open канала Competitive Female Training
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27 февраля 2024 г. 22:04:36
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