So my buddy Johnny sent me this video of him doing multiple muscle ups with a false grip.
He’s a false grip muscle upper. He’s stronger and more comfortable there. To be honest, there’s nothing inherently wrong with the false grip muscle up. The issue comes with the grip. You’ll hit the point where the grip slips out and you have to reset which costs time.
I also think that if you’re doing multiple reps it will tax your grip more than using a regular grip. This gets to be an issue in a grip intense WOD where you’ll eventually have to transition to a barbell movement. An example of this would be “Amanda” where you have to switch between muscle ups and snatches.
A few notes on his muscle ups.
He’s working on the turn out at the bottom, which is usually a standard.
The problem here is that it cock blocks his kip. He has to work so hard to keep his false grip that his arms stay bent that he can’t get a full transfer of force from his hips into his muscle up.
It is possible to keep a false grip and have a full kip.
But the difference looks like this old video of Graham Holmberg
Versus what he can do without a false grip (8:30 in)
You can also see in this video of the Valley Girls (Kristen Clever, Becca, Voigt, a pre-name change Lindsey Valenzuela, and Katie Hogan) going through a thruster muscle up WOD with a wide variety of a kipping techniques in order to keep their false grips.
Now compare that to the gold standard of kipping efficiency in the muscle up of Camille
Pretty obvious on the limitations that keeping a false grip will have. Taking Newtonian Physics into this. If for every action there is an equal and opposite reaction, the further forward you can go into your kip, the further and faster back you can go.
If you want to improve your false grip kipping muscle ups, I would start by practicing hip to rings pull ups keeping the false grip for each one. Once this number starts to go up, you’ll get more and more out of your kip and more muscle ups.
So, I have to start by apologizing for not getting to this sooner. About 100% of the comments on this site are spam (mostly penis pills and purses and fake air jordan’s if anyone is interested). So I mostly glance over the comments and delete them all. I thankfully caught this before deleting it.
Hey guys, So I do pretty well with my eating. I eat about 85% clean on a weekly basis. I stick mostly to the Paleo diet scheme and take fish oil, a multivitamin, and Osteo Bi-Flex on a daily basis. The issue I am having now is that I cant seem to get stronger. I am really looking to get stronger and build more lean muscle. It is quite disappointing when I can not Rx a WOD when heavy Oly lifts are involved. What are your recommendations as far as supplements are concerned? Do you recommend taking a whey protein post work out? How about a casein protein as a meal replacement? What about creatine, BCAAs, Citrulline, and Arginine? I have so many questions when it comes to maximum performance. Any help is greatly appreciated
Lots of questions in here and I’ll get them in line.
Robb Wolf has a funny rant about percentages of clean eating. So reading that made me laugh, but I get what you mean.
Not sure why you’d take Osteo Bi-Flex, I’d recommend dropping that and taking a Magnesium supplement at night and spending more quality time on mobility.
My biggest recommendation for this is a heavy supplement regime of squats. I know its kind of a dickhead answer, but there is nothing you can take (not even steroids) that will magically make you stronger. You need to focus on getting stronger first and training for strength. There are plenty of options, I have some hypertrophy and strength programs for sale (send me an email at email@example.com for info). There are also great books, like Mass Made Simple by Dan John, and several online strength and conditioning programs.
I think the best bang for your buck comes from the folks at Barbell Shrugged in their 6 week muscle gain challenge. They do a lot to coach you through the training and recovery to accomplish your goal.
As for supplements, seriously you need to fix your training first. Whey protein and eating until you are uncomfortably full is the best way to go. Creatine doesn’t hurt either, but don’t expect any powder (even illegal ones) to do anything for you if you are sticking with a Metcon heavy CrossFit program.
I love CrossFit, but if you have a glaring weakness a GPP program is not the fastest or most efficient way to resolve that problem.
If you are trying to get stronger, any of those supplements will help. But supplements won’t push the needle that much. If you’re lucky, you’ll get at most a 2% change from a supplement. However, 99.9% of every gain you will make will come from time under the bar doing big, heavy, complex movements.
Lastly, if you are trying to get stronger never replace a meal. That’s like trying to catch your breath by going underwater.
I was lucky enough to get an advanced copy of the new Weightlifting Seminar from my friends at Barbell Shrugged which can be found here. I’m not going to lie, I’ve seen a lot of similar video seminars and spent more then a few weekends at Weightlifting Clinics. I’ve also been coaching the Olympic lifts in CrossFit gyms for a few year.
I know I’m a little more experienced then the true target audience for this video, but I learned a ton from watching it. I think back to the days when I first started learning CrossFit (2005-2008) and I would cherry pick workouts because I couldn’t figure out what the difference between a Power Snatch and a Snatch was.
If in those days of “screw it, I’ll just go for a long run” I missed out on a lot of opportunities to learn good habits and how to lift and move. In those days of hunting the internet before every weightlifting gym had a youtube channel and the only place you could see the lifts online was on the CrossFit mainsite this video series would have been earth shattering.
I still have a large amount of friends who live or are stationed in far away lands or who train by themselves in a garage or globo gym. For these folks this video series would be invaluable.
While I picked up several tips, cues, and got some different ways to think about these lifts, a beginner would be able to watch this series over and over again to a tremendous benefit.
One of the coolest thing about this series was watching lifters of all levels getting coached. I got to see two of my friends, one of whom has actually coached me a lot on the lifts when we both trained at CrossFit Inception), get coached. Seeing people at my level, people who can out lift me, and some more beginners work on technique was pretty cool.
The other part that I enjoyed was the Barbell Shrugged quality. Shout out to CTP, this series tape rivals any of the highest quality work out tape by Fonda. Seriously, compared to most of the instructional videos you can find online, this is on a different level.
I saved the best for last. The series is taught by Zach Krych. If you don’t know who that is check out the video below: