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Movement Clinics - Prerequisites

September 7, 2019

I know some of you are interested in these clinics and some of you honestly are not sure because you don't know whether you possess the skills to be able to do these movements. So I went ahead and made a clear list of movements you must be able to do to give you a clean idea whether you are ready to attend these clinics (or not).

 

1.  Double Unders

Prerequisites:

-  Be able to jump 4 to 6 inches off the ground with both legs.

-  Be able to jump/rebound repeatedly with both legs.

-  Be able to whip a rope around with both hands using your wrists, not your arms.

-  Be able to do single unders.

 

2.  Pull Ups (Regular Chin Over Bar)

-  Be able to hang from a pull up bar with pronated grip for 10 seconds.

-  Have good shoulder mobility.  Place a foam roller on the floor and lay on it with the foam roller following your spine (lay on it longways) and if you can extend your arms overhead straight and your knuckles touch the ground WITHOUT minimal curvature of the spine, your mobility is good.

-  Be able to perform 5 solid kip swings.

-  Be able to perform a "Static-Open-Close" Kip. VIDEO 

-  Be able to perform 2 strict pull ups.

 

3.  Chest to Bar Pull Ups

*Must be able to do all of the prerequisites for the kipping pull up, plus the following:

-  Be able to do 5 strict pull ups.

-  Be able to do 5 kipping pull ups.

-  Be able to Single Arm DB Row 50% of your bodyweight with 1 arm for 1 or 2 reps.

-  Be able to perform a 10 second hanging L-Sit on the pull up bar.

-  Be able to perform a "hollow rock" for 20 seconds consecutively.

-  Be able to perform a 5 second chin over bar hold with pronated grip.

 

4.  Muscle Ups (Bar or Ring)

*Must be able to do all of the prerequisites required for the Chest to Bar Pull Up, plus the following:

-  Be able to perform 6-8 good, deep bar dips.

-  Be able to perform 3-4 good, deep ring dips.

-  Be able to perform 2-3 consecutive, chest to bar pull ups.

-  Be able to hang from the rings with a false grip for 5 seconds.  VIDEO

-  Be able to perform a strict ring pull up with the false grip.

-  Be able to do hold a horizontal ring row and hold the rings at your chest for 5 seconds, with the false grip.  

 

5.  Handstand Push Ups

-  Be able to perform a freestanding headstand.

-  Be able to perform a controlled "kick up" into a handstand against the wall.

-  Be able to perform a "wall walk" and at the top of the movement, thighs and chest are against the wall.

-  Be able to STRICT PRESS 70% of your bodyweight for 1 rep.

-  Be able to PUSH PRESS 85% of your bodyweight for 1 rep.

-  Be able to perform a 3 second negative/descend from a handstand position down to a headstand against the wall.

 

6.  Toes to Bar

-  Have good hamstring mobility.  Be able to touch your toes with your knees locked out in a pike stretch.  

-  Be able to hang from a pull up bar with pronated grip for 10 seconds.

-  Have good shoulder mobility.  Place a foam roller on the floor and lay on it with the foam roller following your spine (lay on it longways) and if you can extend your arms overhead straight and your knuckles touch the ground WITHOUT minimal curvature of the spine, your mobility is good.

-  Be able to perform 5 solid kip swings.

-  Be able to perform a "Static-Open-Close" Kip. VIDEO 

-  Be able to perform a 10 second hanging L-Sit on the pull up bar.

-  Be able to perform a "hollow rock" for 20 seconds consecutively.

-  Be able to perform 5 consecutive kipping knees to chest.

 

 

 

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