Coach Keith's Corner

Often times people have problems with the turn over on the kipping muscle up. This is a very important drill that emphasises the turnover on the muscle up.  Lay on your back and bring your legs up toward your chest.  Slightly round your back so your hips are off the ground.  Then drive your feet down opening up in the hips.  You should then finish with your feet on the ground and your hips up.  Be as violent as possible on this open.     Let’s take that to the low rings.  Have the rings low enough that your arms...

We want to really work the correct handstand shape. This is the most important exercise you can do to get strong in your handstand position. Get your hands as close to the wall as possible, shoulder width apart. Push up through the shoulders so they are next to your ears. Pull your ribs in and make your lower back straight. Push as tall as you can all the way through your toes! Hold this for only for a few seconds with the proper shape, then work your way up to one minute.  Shape is more important than time upside down. As...

When I see people do hollow holds (and I am not coaching) I sometimes cringe because I see the shape above.  Notice how his lower back is off the ground?  This is very bad! It isn't working your abs well and it could be damaging your back!  Hollow holds should always have a flat or rounded lower back.  If you have any space under your lower back then stop doing that hollow hold. Ok you are wondering what do you do?  Do the dead bug! Round up with a bent legs and rounded lower back with your shoulders off the...

I am going to frequently post a workout for you to try.  This weeks is really advanced. Stictly 7 4 Rounds for Time 7 Strict Muscle ups 7 Strict handstand pushups You can Scale it by getting spotted on your strict muscle ups or doing banded muscle ups.   You can also kip the HSPU or do box pushups. I had two very much younger elite crossfitters try the workout also.  They smoked me (I got 10:11) and they got 7:22 and 9:41.  Video    

If you register an account with Coach Keith you will get a link where you can download his tutorial on shoulder exercises absolutely free!  It contains stretches and exercises to keep those shoulders strong and safe while you train in crossfit or gymnastics or lift weights.  This will also give you a small taste of what my tutorials are all about.  (although the other tutorials contain much more information) Go to the upper right hand corner of the main page and register today!