Pull-ups, Muscle-ups, CHEST-TO-BAR, toes-to-bar, Strict, Kipping, Butterfly... gymnastics exercises in crossfit They are a headache when you start (and not just to learn the names).
That is why we have gone to an expert, the Olympic gymnast and crossfiter Javi Gómez, to give us his advice to face the dominated, whether strict or with Kipping.
Domidad? Strict? Kipping?
Many rookies put strange faces when they see the word Pull-up e Even dominated, on the boxing board.
For this, this is the first question we ask Javi Gómez
"A dominated is a movement that begins from hung to make a pull with the arms and carry the chin over the bar. It is the minimum. We can also make a CHEST-TO-BAR which is to chest to the bar. "
We continue to solve gymnastic mysteries by asking our expert difference between a strict dominate and a dominate with Kipping.
"Strict dominated are made by pure strength; that is, from standing. We have to pull and get to the top without performing any movement with the body, use any help with the body. It is only with the strength of the arms. It can be with a classic grip or with your hands upside down grabbing the bar.
"With Kipping would be a dominate using The balancing of the body, pulling the chest in front and behind, from the position of Hollow And the archeo position, so that the climb is easier. "
In addition to the technique, Gomez emphasizes that the strict movement requires much more strength than the Kipping, that works resistance and repetition.
Dominated for beginners
Dominate the dominated (never better) strict, with Kipping, in bar or rings ask first of all ... patience.
"You have to be aware that you have to go step by step. Go looking for the technique: Do not use the body when we make strict, keep the position of Kipping. The important thing is while working the correct technique adding repetitions, "explains Gómez.
Each exercise requires its skills that you have to work in parallel to, on the one hand, gain strength in arms and shoulders for strict; and, on the other, assimilate the body's movement Kipping and of Butterfly.
"The important thing to make a dominated is to have strength and perform exercises to gain dominated strength. It is the good thing that the crossfit Because, with haleterophilia, we are gaining strength in the arms and then doing Pull-ups And others, "says our expert.
And he adds: "Many times, People stop making strict dominated because they don't come out. What I recommend to my students is that they work less to gain strength, especially. "
The tires are a good ally to make progressions of Pull-ups and Muscle-ups, but not to take vices, Javi Gómez recommends alternating practice with and without rubber.
"It's okay to do the Kipping or the Butterfly No rubber to gain strength and feel how it really does without any help. But The gums serve all to feel that you are going up and understand the complete movement".
Summarizing: "The important thing is to take strength, understand the position of the body and not get frustrated."
Bar and rings: What difference is there?
If we talk about rings, we have to talk about Muscle-ups, which are the advanced version of the dominated, in which you have to carry your body over the bar.
"It is a very technical element. You have to take the pull based on the strength of arms and body blocking force. Then there is the range of shoulder movement and body placement."
According to Gomez, the most important thing is to happen by the phase of Hollow With the shoulders from behind and the archeo phase ahead and, very important, carry the body near the bar. The quadriceps have to touch it.
"Patience, gain strength, mobility and do the technique of Muscle-Up Always well attached to the bar. And pay attention to the coach", emphasizes smiling.
Returning to the rings and the bar.
The main difference between both tools is that the rings move and the bar is fixed.
Therefore, the movement and force used are very different.
"With the rings, compared to the bar, we can move them towards the body so that it is a little easier to climb up. What's wrong? Just that. If we do not carry the rings near the body, they do not escape and we cannot do the Muscle-Up", Highlights.
And to the question of what is easier: in rings or bar, Javi replies that one has enough strength to bring the rings to the body, it is easier in a bar because it does not move.
"People with more force usually cost less work on rings. When you have less strength, it is easier to assimilate the technique to work in a bar," he says.
Tips to face gymnastics in a wod
We are going to take the example of a WOD with dominated or Muscle-ups in bar, which is the most accessible exercise, whether escalation or RX.
As crossfiter who has participated in different competitions of crossfit From Spain, Javi Gómez recommends the following:
If it is a short WOD with few repetitions, you need to make a short movement. It is better to do dominated with a Kipping With less flight Because we have to make short and fast movements.
In the case of Wod Long, with many repetitions, it is better use the Kipping and look for a slower pace to link the rep Without getting tired too much.
When is it better to use Grips?
"You have to alternate. I would work with and without Grips, because it is important that the hand is done, so that calluses leave and be stronger, "he recommends.
As a professional gymnast, Javi Gómez highlights that Use the Grips To help you in grip more than as protection.
"I am used to the hands of my hands. And as I start to bleed, I slip. Therefore, I am not tan efficient making the movement. The Grips They do not compensate and avoid working more with the forearm and loading you. "
In their training crossfit And gymnastics, Javi Gómez tells us that he loves Azor Grips of PICSIL Because, in addition to protecting, note that best grabs the bar and rings. "I grab me practically like when I have a free hand".
The Raven Grips, the new model of PICSILThey are also in their training bag. "The Grips of PICSIL They are the ones that I like the most because they are the most functional, "he confesses.
