CrossFit TRG

Kipping Pull-Ups💪

The kipping pull-up is a dynamic movement that requires strength, coordination, and body control.

Before introducing kipping, you must first develop strict pulling strength to build a safe and efficient foundation. This helps reduce stress and strain on the shoulders, lowers the risk of injury, and allows for better control throughout the movement.

Maintain tension through the midline, move between strong hollow and arch positions, and generate power from the hips while keeping the shoulders active.

Remember, we must earn the right to kip
✅Strength first
✅Then skill

Meet Shaun.
He has been with us for more than 2.5 years.
He is always willing to try something new and puts his faith in us to provide a workout that meets his needs every time he comes to train.
We love coming up with new ways to challenge him and he eagerly takes on every challenge.
We will always tailor a workout to suit the needs of an individual.
If that appeals to you comment below or send us a DM and our membership team will be in touch.

Happy Monday!🔥
Today we have Incline bench press paired with suitcase carries, building strength and stability before rolling into an 8-round every 2.5-minute MetCon.

See you at the gym! 💪👊

Gymnastics Fundamentals Tip #4
Strict Pull-Up – Hollow Position

The Strict Pull- Up starts with a strong hollow body.

✅ Active shoulders
✅ Ribs tucked down
✅ Core, glutes and legs engaged
✅ Feet slightly in front of the body
✅ Pull your elbows towards your ribs while keeping your body still
✅ Lower with control not momentum

Always remember, ***Where you start is where you finish.***Maintain your hollow body position throughout the entire movement. Stay tight from fingertips to toes and let your strength—not momentum—do the work.

Quality movement builds strength. 🙌

Gymnastics Fundamentals – Tip #3:
Bar Hollow Hold

The bar hollow hold is a fundamental position that builds the strength and body awareness needed for efficient gymnastics movements.

By learning to maintain a strong hollow position while hanging from the bar, you develop:
✅ Core strength and control
✅ Active shoulder engagement
✅ Body tension and stability
✅ A solid foundation for pull-ups, kipping, toes-to-bar, and muscle-ups

Remember: Active shoulders, ribs down, core tight, glutes engaged, legs together, and toes pointed.
Master the basics first—great gymnastics starts with great positions. 💪

🤸‍♀️Gymnastics Fundamentals🤸‍♀️ Tip #2:
The Hollow Hold from the Floor

The Hollow Hold is our second progression for developing core engagement and body control.

Learning to control static positions before introducing dynamic movement builds the foundation for efficient movement, better technique, and long-term progress.

Master the basics first, then build from there.

Stay tuned for Tip 3 as we transition to the bar and put these foundations into action.