Coach Keith's Corner — muscle up

We all know the expression "Practice makes Perfect."  It's short and it makes us feel great that all we have to do is try real hard and we will improve at our task.  However, what if it lots of reps makes you worse? How can practice make you worse you ask?  Its simple.  Anytime you do a task, it becomes a habit.  If you continue to do a skill in the wrong way, that will become a habit that you will be hard to fix. Suppose you can't do a muscle up.  Do you think doing hundreds of  muscle ups with wrong...

Lack of wrist flexibility and strength is an often overlooked problem.When you are in a handstand, you want to try to keep your back and shoulders still and do all of your balancing with your hands and wrists. This means you need to work on your wrist flexibility as well as the strength. Look at a close up of this boy’s hands and wrists. When holding a handstand his fingers should be pointing forward. See how his fingertips are pressing into the mat? He is using his fingers to help him balance.   Notice the angle between his hand and...

ASK ME QUESTIONS! Let me know if you ever need a clarification!  Often times I give descriptions like I would to my gymnasts with terminology that isn't used in the normal world. If you need a clarification, I am sure many others need one too!   If you have any question, just ask.  I am usually pretty good about answering.  I am not an expert at everything but if I do not know the answer I will direct you to someone that can help. Also check out my tutorials, because I have a lot more descriptions and videos to help in...

I have done 30 box visits and clinics and worked with hundreds of cross fit athletes.  After working with beginner athletes as well as regularly working with  Games and regional athletes, these are some things I think should be taken from the gymnastics world into your box. 1. Preventative maintenance is the key Male gymnasts are fanatical about doing their exercise band therapy for their shoulders. Often the first thing they will do is pull a resistant band out of their bag and do their rotator cuff exercises and general stretches. Gymnasts and lifters put their shoulders in less than ideal positions...