The muscle up is a very challenging gymnastics movement but it can also be a life saving movement should you find yourself hanging from an awning if your ladder drops, or if you have to jump up on a monkey bar and pull yourself out of harms way from a rabid dog off the leash at the park. Or maybe your have to pull yourself out of the lion cage at the zoo if you fell in... Anyway, it requires a lot of timing and physical upper body strength. Hard to capture in words or pictures, a slower motion video illustrates the movement.
Shoulders, wrists, and chest are most at risk due to the explosive muscle contraction required to launch oneself up over the rings into a ring dip position. No real tips on injury prevention other than support your wrists during the false grip rotation. For those who have muscle ups, listen to your body, know your limits and hope lightening doesn’t strike you.
Connective tissue may not withstand unbroken muscle ups for too much longer.
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Whether jumping over a box, a tire, or a barbell, the jump requires explosive recruitment of specific muscles. Pre-loading muscles and increasing starting spring coil length has an impact.
To get the maximum benefit from the movement, and to protect your knees from injury (especially the patella or knee cap cartilage), it is important not to smash your trailing knee into the floor.
This complex gymnastics movement has become a trademark move of sorts in CrossFit. It requires power, coordination, timing and technique. Some people take years to get muscle ups.
The appearance of the plank carries a degree of simplicity that masquerades it's power. Proper form in this position creates a great deal of core stability and base power.
Tough on the low back. Keep chest up and don’t let it pull your face down toward the floor as the kettle bell passes back between your legs.
Multiple Injury opportunities here. When executed well, you can blast up and down the rope like a seasoned inchworm on steroids.
Moving a fixed weight a fixed distance. Up. A great exercise when done in good form. A good benchmark to use to measure your progress in strength and endurance.
The biceps tendon can tear up by the shoulder (rupture of the long head of the biceps) or tear by the elbow.
Achilles Injuries. Most commonly, CrossFitters will sustain overuse tendinits.
CrossFit and Plyometrics involves a fair amount of squatting and crouching. Wallballs, slam balls, olympic power lifts, eg squat cleans etc, all involve ‘dropping down low’ and getting your hip crease below knee crease.
Knees are more than just the platform that supports our stance, run and squat.
Muscle physiology is a complex science. There are fast twitch, slow twitch muscle fibers and elaborate mechanisms of enhancing strength, power, endurance speed and fatigue resistance of muscle.
There are two labra or labrums in the body. They are both at somewhat high risk in the Sports of Fitness activities which involve a lot of deep squatting and overhead lifting.
The spine is a complex anatomic masterpiece of axial structural support for our body.
Sprains and tendonitis are the most common ailments.