"Tuesday 2.16.2016 + How to Grip the Pull-Up Bar by Dr. Wes"

Why it matters how you grip the pull-up bar:

By Dr. Wes Hendricks
One of the questions that I usually ask a Crossfit patient with shoulder complaints is “do you wrap your thumb around the pull up bar or use a suicide grip?”

More often than not, the patient doesn’t know the answer so we head over to a pull up bar and see which happens. I ask this question because when an athlete actually wraps their thumb around the bar they are engaging their grip(if I was to ask you to squeeze something as hard as you can, would you wrap your thumb around the object or suicide grip it?)

The simple act of gripping can have a great influence on the shoulder, mainly by increasing rotator cuff muscle activity. One of the main functions of the rotator cuff is to stabilize the shoulder joint. Shoulder joint stability should be a top priority to anyone swinging “aggressively” from a pull-up bar when kipping. Gripping also decreases activity of other muscles that could be over firing, which can possibly cause things such as pinching in the front or the back of the shoulder(see next weeks post). Weak grip/or not gripping can also cause an athlete to compensate when kipping which can lead to elbow, shoulder, or neck pain.
So start wrapping your thumb around the bar when kipping. Its going to feel unnatural and definitely be uncomfortable at first, but your shoulders will appreciate it.

VBC Dumbbells

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Dynamic Warm-Up
+
3-4 Minutes of the following:
Row 100 Meters or Airdyne 20 Seconds
10 indian push ups
5 face pulls
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Horizontal Press + Upper Body Pull/Upper Body Pull Assistance + Conditioning(Sets/Interval Work)
A1. Close Grip Bench Press, 3-5 reps x 3 sets @ 20×1, rest 1 minute between sets.
Same as our Squats, keep track of what you do for weight, keep moderate, repetitions will go down every week-Look back at 4-6 reps from last week
A2. Ring Rows, 6-8 reps @ 3 second negative down x 3 sets, rest 1 minute.
A3. DB External Rotations, 8-10/each arm x 3 sets, rest 1 minute between sets.
B. AMRAP 15 Minutes of the following:
10 Goblet Squats/Wall Balls-Client Choice
10 Ball Slams
10 Kettlebell Swings
B. Fitness Phase
Power Clean % + Horizontal Press/Upper Body Pull + Conditioning
A1. Power Clean Pause Mid Thigh, 75% x 1.1. x 3 sets, rest 1 minute between sets.
A2. DB Tripod Row, 10/each arm x 3 sets, rest 1 minute between sets.
A3. DB Zotman Curls, 8-10 reps @ 2 second lowering phase x 3 sets, rest 1 minute between sets
B. AMRAP 15 Minutes of the following:
15 Kettlebell Swings @ 53/35 lbs
12 Cal Row
10 Burpees
C. Competition Phase
Snatch(High Hang) + Power Clean + Push Jerk + Snatch Pull + Upper Body Pull/Push + Gymnastics Based Fatigue Training(Always will be a Gymnastics OTMEM mixed with Weight Training of Heavy weight)
A. Power Snatch, 90%, 1 rep x 4 sets, rest 1-2 minutes between sets.
B. Power Clean and Push Jerk, 90%, 1 rep x 4 sets, rest 1-2 minutes between sets.
C1. Muscle Snatch, 85% of best Muscle Snatch, 3 reps x 5 sets, rest 1:30 between sets.
C2. Kipping Handstand Push-Ups Fast, 12-14 reps x 5 sets, rest 1:30 between sets.
+
D. AMRAP 15 Minutes of the following:
2 Muscle-Ups
4 Burpees
8 Kettlebell Swings @ 70/53 lbs
+
Rest 10-12 Minutes
+
10 Sets of the following:
Row 250 Meters, rest 30 seconds between sets, keep same pace,
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