Skill/strength training is a gradual process. With frequent constructive practice, the skill and the strength will evolve positively.
Straddle press practice today - the alignment in the top position is gradually improving. I'm pleased with the progress.
Helpful drills / techniques -
I've added some hollow body rocks between the press attempts and this seems to be helping strengthen the alignment.
I've also shared a little Hammy (hamstring) opener I like to do before a rep to allow the backs of the legs to open up a little more. Super simple but effective.
Last of all, I tried a little controlled work with capoeira influence which is always quite fun
A drill to help people with muscle ups.
This drill allows the person to explore the transition slowly, really focussing on their technique and can help build the required confidence and belief.
It encourages the movement to be small, keeping the rings close to the body.
Pauses at each end of the movement works well. Performed like this, a calm approach is employed in what can be an intense move for a learner.
A 'lift' can be added, as I show in the second rep, to put more emphasis on strengthening the press out of the dip position.
This drill is a small but important part of the muscle up and there are many other drills/methods out there to also progress this movement to being performed bodyweight.
Make the drill harder by raising the rings slightly, make easier by lowering the rings slightly. Start easy by finding a comfortable ring height. Go steady and happy training
Training highlights, some rings, some press training and handstand practice on the same day, before departing for an Easter road trip with @dianakamkina
Clip 1 - Henry came up with a nice challenge: muscle up, dip, muscle up, dip, then chin up x2.
Clip 2 - A bit of practice on the straddle press and trying a different dismount. Very fun!
Clip 3 - Some handstand alignment practice I did in the morning.
@_alexnino_ summed it up brilliantly in a recent post when he talked about the importance of shoulder flexion without thoracic extension. Aswell as the importance of shoulder external rotation. He goes into more detail so definitely check him out.
I aim to start applying these principles better to the straddle press soon with a bit more practice
Pick of the bunch.
I had a quite a few attempts, it's been a while since I've dedicated much time for this particular move but at the moment I'm very happy to get one full range rep per Push workout 👌
My next goal is to get 2 reps per session and the plan is to build the consistency so I can do eventually do 2 consecutive reps before touching the ground.
Mindset wise I'm currently trying to apply a fairly 'indifferent' approach with my performance and this is something that I'm practicing. As opposed to over-chasing a goal/rep or allowing unhelpful feelings of either frustration or disappointment if the rep doesn't happen on a given day. Instead I'm trying to evaluate more during rest intervals, reflect on the attempt, consider the difficult parts of the move and focus on strengthening or rehersing those elements.
This approach seems to be quite helpful as balance moves require sufficient focus and a calm, confident purposeful approach helps. This calmness has undoubtedly been influenced by the more frequent practice of yoga daily. I have a mini yoga goal of 5 minutes every day. This may sound insignifficant but it keeps momentum and seems to have a very positive impact.
Challenge - set yourself a 5 minute goal. Something you do everyday. It could be 5 minutes outdoors, 5 minutes reading a book etc
Evening practice at home, working on the fundamental handstand then trying a tuck into handstand-to-tuck-to handstand.
The alignment will get more consistent with practice but pleased to find the strength and concentration to get through the mini combo for the first time 🙃
It's nice to have the feet out of shoes when possible as it's easier to build a connection with the feet (shoes can feel clumsy). #yoga#handstand#homeworkout#calisthenics#progress#keepactive#personalbest#homegym#workinglate
Round rail balance practice on a leg training session. I set myself the balance challenge of seeing how many consecutive turns I could manage. When I stepped off I'd try again in the other direction. I find this provides a great sense of space and awaresness and is an enjoyable way to complete the warm up!
Repetition is important for handstand training and after completing my regular reps/attempts I tried a new variation to further test motor skills and balance. Always nice when you have an idea and manage to get near it within a couple of tries ✋🙃✋ Recently I've found raising the arms between attempts particularly useful in a number of ways: as a rehearsal effect for handstand body position and as part of the muscular sequencing required, a shoulder opener i.e. for flexibility, and finally for a positive mindset i.e. a power pose for energy, positive thoughts and belief. Handstands can be tricky and this could potentially open the door for frustration if performance isn't peak on a given day. However, adopting and practicing an approach where one celebrates every attempt or set with a brief raise of the arms, recognising that our bodies get stronger and wiser with good practice can really help stay calm and humble. It will make a good rep seem even sweeter 😉