Parkour and Freerunning > Women
Training tips!
Brandee:
The muscle-up is a full-range of motion with your shoulders; it seems you're missing dips from your training. Training pull-ups with dips allows you to work those muscles that transition you from chest-to-bar to chest-over-bar (or wall, when referring to top-outs.) Without repeating too much information, here is a very good expression of a muscle-up program: http://www.washingtonparkour.com/forums/viewtopic.php?f=10&t=3014 The article mentions not kipping when training your pull-ups, however, kipping comes in very handy when actually doing muscle-ups. I'm still struggling with muscle-ups on bars, but through pull-ups, dips, and practice, my top-outs have improved immensely.
that ninja chick:
Thing is, I am doing dips. I do about 2 sets of 10 dips using the dip machine at my school, but I still can't seem to get that muscle up!! I guess just more practice and dipping....
Brandee:
If that's the case, it may be mostly technique at this point. But, if you're doing 10+ dips and pull-ups, you may try training them with weight for a while and see if it helps. Really make sure you're getting a full range of motion, as well. If you don't do kipping pull-ups (http://www.youtube.com/watch?v=CgWTXveADz4) they may give you that edge to get over the bar. Don't get discouraged, though! Muscle-ups are definitely difficult to attain. And there are stages, as well. Don't expect yourself to necessarily be able to do a perfect, even-armed muscle up when you get them; indeed, most people start with "struggle-ups" first, (such as yours truly, currently.) When you say you can't muscle up, does that mean you're not getting over the top at all, or not in a pretty way?
Phytolith:
"Struggle-ups" are a real good description of what I've managed to do for a muscle up. Usually I manage to get one elbow up in the air above the bar and one elbow down (which is a terrible boob-smasher, btw), and then a good hefty kip and I can get all the way up. The next step will be to switch which arm is up and which is down, and then, eventually, to getting both arms up evenly. In your case, working on dips and pullups will definitely help, and I strongly second Brandee's comment about kipping. My only comment would be, rather than the dip machine, do you have access to parallel bars, or, better yet, rings? They can help strengthen a lot of the stability and control muscles of the shoulder than will help you get over the bar.
Liana Buszka:
I'm also working towards that first muscle up. I just finished doing some cats with top-outs/climb-ups, which I'm still quite sloppy and slow at, but it's getting better, no more using my elbows! I've been working on pull-ups, it seems I'm stuck at 8 dead-hang pullups, though I've been doing lots of varieties (chin ups w/ hands together, wide grip, alternate/false grip, holding the bar perpendicular to my shoulders which is also called commando grip, etc). I told Dale (freestylefox) I was getting frustrated with these, he said to do pullups to your chest, not your chin. So now I'm working on that. It's hard though, I can only get a few like this before I get tired. Still, this stuff takes time. I've been getting better at plyo pushups, I can grab the bottom step of a staircase at the top of my pushup. Can't do clapping pushups yet. I'm about to try some Crossfit with Tanya from INPK, hoping to do some lifts so I can strengthen my legs and have more jumping power. Also hoping they can teach me the kipping pullup, because I just can't seem to get it. Maybe I should take Brandee's advice and start adding weight to my pullups.
I moved into a new place a few weeks ago with two friends, the front porch has a brick wall in front which is just the right height to practice some easy vaults--when standing from the porch itself anyway. The other side of the wall is tall enough to practice cats (where I worked out today). It's also good because it forced me to get over my fear of vaulting objects with drops on the other side. I kept stalling at first, so to get used to the drop I just crouched on the wall, then dropped down and rolled out. Then I went back after a bit and did a monkey diagonally towards the wall, dropped down, and rolled a few times. Not a very long training session, but at least I learned something new. :)
Personally I think it helps to do a bit of something every day. Even if it's just pushups/pullups or some sprints. If you don't have time to train a lot of movements or lots of varied conditioning, at least take 10 minutes out of the day. It's made a big difference for me strength wise.
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