This week I’m at Power Monkey Camp again. It’s always incredibly fun and a great learning experience. You really can’t get such an all-star cast of fitness pros anywhere else in the world. I’ve been to all 7 camps so far and don’t plan on stopping any time soon.
In honor of camp this week I wanted to put together a little compilation of great resources I’ve learned or taken from camp over time. Some of these little videos have been monumental for me in terms of coaching and rehabilitation. As therapists I think sometimes we gloss over drills like these because they don’t seem applicable to our patients. I’ve got to say that if you have a patient that wishes to return to any of these skills and you aren’t regularly utilizing drills like these then you’re missing a major part of their rehab.
What a good and what a bad arch and hollow kip looks like. @bimflip and @colinpgeraghty from @powermonkeyfitness demonstrate the difference between creating an arch and hollow poorly and properly. This is a big thing we work on @crossfitverve and creating these positions well will carry over to toes to bar, all pull-up variations and muscle ups. @rupert.egan @vanvleetd @davedurante @drmelzar @shift_movementscience
10 second bottom position hold. Having a solid ring dip is a pivotal pre-requisite to performing kipping muscle ups. Another great pre-req is a 10 second bottom hold on the rings. This way when you catch your first muscle up you are ready and won't fall through the rings. This comes from @vanvleetd and @rupert.egan from #powermonkeycamp #reebok #powermonkeyfitness @powermonkeyfitness
Feeling the pull to push in a strict muscle up. This is a phenomenal drill and demonstration from @rupert.egan and @vanvleetd from #powermonkeycamp There is a distinct moment in the muscle up where the pulling turns into pushing in order to turn over into a dip. In this demonstration I'm showing the transition period from pull to push. This needs to be worked for muscle up mastery. Make sure you're getting high enough in your pull-ups and emphasizing the push as shown and if not then use a spotter assist. @powermonkeyfitness #teamreebok #reebok #muscleup
How to do a real chest to ring pull-up. I see a lot of athletes who can perform strict chest to ring pull-ups but still have trouble with the turn over during strict muscle ups. @vanvleetd shows a normal ring pull-up and then a false strict chest ring pullup showing a full range of motion. Practice your chest to ring pull-ups as shown in the second example and it will certainly lead to progress in the turnover of a muscle up. @powermonkeyfitness #teamreebok #reebok #powermonkeycamp #pullups #muscleup
3-position Paused Eccentric Muscleup Drill. People tend to have difficulty during the transition portion of the Muscleup as well as the ring support at the top of the dip. I like this drill because it helps to build athlete comfort and strength in these challenging positions. 1) Bottom Left – Easiest variation, jump and hold each position for 1-2 seconds 2) Top Left – Second easiest, slowly descend and pause into each position utilizing your feet to help as needed 3) Mac daddy hardest variation on the right. Slowly descend and pause into each position without support. Try this out and let me know how it goes. I get some many athletes struggling to get strict strength in those challenging areas of the Muscleup and this drill has really helped! #Twitter #muscleup #rings @powermonkeyfitness @shift_movementscience @davedurante @rupert.egan @colinpgeraghty @vanvleetd @drmelzar @bimflip @modernmanualtherapy @barbellrehab @thebarbellphysio @themovementfix
@wodexperience in Brazil ?? to teach some #monkeymethod workshops. @powermonkeyfitness is rooted in #techniquefirst and the purity of skilled movements. •build awareness •develop consistency •increase strength, and •find your max potential @promixnutrition @solacenewyork #techniquematters #fitness #crossfit #brazil
Good tension and lack of tension is a concept that needs to be drilled. You should be learning, practicing, and strengthening this in a foundational movement such as squats. But seeing where it translates into the lifts is also important. This video is intended to give some insight into the value of having some external rotation in your hips during your start positions, very similar to that of your squat movement pattern ?? This tension allows for the proper stacking of joints and placement of weight and pressure in your feet. Working on your mobility, comfort, and then strength in all barbell components will allow for this synergy between movements and positions. Click the link if you want to find more info, free videos, programming, etc from @powermonkeyfitness and our Monkey Method® #weightlifting #oly #powermonkey #technique #movement #physique #crossfit #monkeymethod #fitfam
Positional Awareness and Stability Continued: • a balanced stance will promote a stable overhead support and allow the hips to support weight beneath your neutral spine. • video yourself from the side and see where an imbalance may be. Your goal should be to see the feet equally distanced from your midline, and your hips under the barbell. •••••••••• Jerk Balances are a vital accessory to learn you ideal support position and begin to build awareness. Do this as a skill warm up at light weights x3-5reps x4-6sets prior to working and split jerks. #techniquematters #weightlifting #skillwork #crossfit #fitness #jerk #powermonkeyfitness #reebok @reebok @powermonkeyfitness @promixnutrition
One topic covered @powermonkeyfitness camp is bar path. Many lifters (myself included at times) aggressively bump the bar with the hips during the lift. This can royally mess with bar path. @mikecerbus gives a demonstration of this and quick correction to improve the problem. @chadvaughnswife @olychad @v_real_mccoy #twitter #olympiclifting
#tbt to that one time at Power Monkey Camp 1.0 when I tried to overhead squat a gymnast! Took us about 20 tries to get this far but awesome to think that that split second end position became and is still our PM Camp logo! In reality the crash that happen right after this is probably far more interesting…none the less we said we'd keep trying each Camp until I could stand up out it, we've yet to dare to give another try??? #thatonetimeatpmcamp #powermonkeycamp #adultfitnessvacation #imisscamp #goingbackinapril @powermonkeyfitness Repost @davedurante with @repostapp ・・・
There you have it. Hopefully you gleaned some good info from these videos. If you haven’t already check out the power monkey fitness site. Follow all of the guys in these videos and keep up the learning and doing.
Dan Pope DPT, OCS, CSCS
How Shoulder Injuries Occur During Kipping Pull-ups and Muscle-ups
Why You Should Use Crawls and Copenhagen Planks in Your Training
How to Use a Training Journal to Modify Training and Reduce Injury Risk
How to Use Auto-regulation to Boost Performance and Reduce Injury Risk
Dan Pope on the Conquer Athlete Podcast
How to Address Hip Shift in the Squat
How to Use Tempo Training for Performance and Rehabbing Injuries
Can We Predict Who Will Get Hurt Doing CrossFit (TM)?