drills

  • Easy Circuit to Strengthen Overhead Mobility

    This week’s post adds onto the post earlier in the week.  In the prior article we spoke about the importance of accurately determining where your mobility limitations lie, choosing the correct mobilizations and then reinforcing that new motion.  In this article I share 3 of my favorite reinforcement and...
  • 2 Unique Drills to Improve Lockout and Turn-over in the Muscle-up

    Two areas where I see athletes struggle in the strict muscle-up are: Locking out the dip and turning the rings out Turning over into the dip...
  • 3 Tips For Getting Your First Strict Muscle-up

    I’m a big fan of coaching our gymnastics class at Crossfit Verve.  One coveted movement is the muscle-up.  It’s just a cool exercise.  When you see someone perform these easily it’s impressive. We spend a lot of time working toward muscle-up mastery in class.  There are 3 major positions...
  • An Often Overlooked Aspect of Kipping Pull-up Mastery

    Muscle-ups, butterfly pull-ups and front uprises.  All really fun, and all requiring kipping.  Trouble is, in order to perform these movements well, you are going to need a little work on the basics.  One mistake I often see missed in gyms is failing to work on the hollow and...
  • The Best Drills and Progressions for Handstands and Handstand Walking

    One of the challenges of coaching a complex movement in a group setting is that generally most people in the room end up being at a different level of competency when it comes to these movements.  As a coach it can be very challenging to get everyone from A to...
  • The Perfect Warm-up for the Snatch

    The snatch is easily one of the most challenging exercises I can think of.  It’s certainly one of my weakest exercises and over time I’ve learned to really appreciate the lift.  I’ve had several trials and tribulations with the lift over the years. From ugly turkey snatches in the...