redbeardedviking redbeardedviking

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Mike Gerometta  Rehab Specialist | Orlando, FL | Specializing in Deep Tissue, Graston Technique, and recognition of musculoskeletal imbalances.

SWIPE ➑️ Lately, we've been seeing an increase in athletes trying to get a muscle-up by any means necessary. Most often this means sloppy mechanics and is usually followed up with a chicken wing to support. πŸ˜€πŸ” Stop. If you are unable to complete perfect RING SWINGS, utilizing the overhead row, you have no business throwing yourself into the air and praying that you stick. πŸ™…πŸΌβ€β™‚οΈπŸ™…πŸΌπŸ€¦πŸΌβ€β™‚οΈπŸ€¦πŸΌβ€β™€οΈ 9 times out of 10, your coaches are not the muscle-up model you should be looking too. Too often we see technique videos and classes telling athletes to "Pull the rings to their hips" or "whip the ponytail over/hardest sit-up you've ever done." Then breaking out drills to use that actually INCREASE AND ENCOURAGE dysfunctional movement - broken angles and inefficient turnover technique.
If your muscle-up looks more like a THROW-UP than an advanced gymnastics skill, maybe it's time for you to consider taking a step back and working on the mechanics. If you need help with this, or would like access to our VIKINGSTRONG Gymnastics Skills programming through our app, complete with videos, hit us with a DM or email.

Stopping bad muscle-ups one chicken wing at a time. πŸ”πŸ’­

Thanks to CrossFit Lockhart for inviting us over for our VIKINGSTRONG Gymnastics Seminar + Movement Lab. πŸ™ŒπŸΌπŸ““πŸ’­ Willingness to RE-LEARN the foundational principles of gymnastics movements to rebuild your skills from the ground up is πŸ”‘ to improving both your functional fitness game and your longevity in the sport.

"I really need help with my mobility and flexibility." - Says 8 out of 10 of our clients ever. πŸ€¦πŸΌβ€β™‚οΈ For many, a perceived lack of MOBILITY is actually an acute lack of STABILITY. 🚧

If you can achieve a full depth pole assisted Squat with a vertical trunk, but cannot achieve a full depth air squat or barbell squat without a change in depth and/or a change in torso positioning, it isn’t a mobility problem. It’s a stability problem.
What’s the difference between a pole squat and an air squat? Artificial stability. The pole provides you the midline core stability lacking. Take the pole away, and bam πŸ’₯, muscles around lumbopelvic junction seize up due to lack of midline stability. πŸ€”

Athletes who lack midline stability commonly come to me complaining of β€œtight hips.” When evaluated, however, they present full ROM in a passive/assisted range. (I.E. Pole Squat)
If you find yourself constantly stretching, or mobilizing, without any long term change or results: Try changing up your warm-up routine by incorporating true core work into your day-to-day. Planks, hollow holds, Wolf Raises, side planks.
πŸ’‘πŸ”¨βš™οΈ

T-11 Days! Pull-Up Movement LabπŸ’‘covering Basic and Advanced Pull-Up Levels! Strict, Kipping, and Butterfly πŸ¦‹, with proper biomechanical progressions and regressions.
Saturday, May 12th from 10:30AM to 12:30PM.
Athlete tickets available on FB and EventBrite!

Early neuromuscular retraining of the gait is key to ensuring full rehabilitation of this client’s Post-Op ACL Reconstruction. Avoiding the all too common protective neuromuscular adaptations (quadriceps-avoidance gait) may persist for several months if not appropriately addressed early in any knee rehabilitation.
Working to achieve full extension of the hip and cueing the patient to β€œrip the tape.” And it doesn't hurt to be out in the sun while we're at it. β˜€οΈ

A big thank you to all of the athletes who participated in our seminar at CrossFit Breaking Barbells. We hope you walked away with a greater understanding of gymnastics shapes and how to apply them to your training and maybeeeee just a couple of things to work on. πŸ€“

Gymnastics Seminar with @pinknoelle tomorrow at CrossFit Breaking Barbells in Lakeland, FL. Looking forward to meeting a new crew, teaching some epic things, and helping CFBB's athletes move more efficiently and take their gymnastics game to the next level. πŸ““πŸ™ŒπŸΌ

SIX MINUTE TOES TO BAR TRANSFORMATION 😍😍😍 If your toes to bar look anything like Sarah's, or if you still can't string them together, check this out!
Six minutes of working on form and core gymnastic principles turned inefficient single toes to bar into a fluid and efficient reps. πŸ™ŒπŸΌπŸŽ‰ You may be thinking, "But she isn't touching the bar, so it's not a rep." You'd be right for the workout, but not for the future.
WE pride ourselves on creating everyday athletes who function at a high level with incredible form. In two years, you'll still be doing toes to bar. Take the time to step back, let the ego take a backseat, and start from where you're at. πŸ™ŒπŸΌ Sarah will be working at this range for 2 weeks, and then gradually increasing the height of the T2B as she is able to maintain proper form.
Next up, perfect Toes to Bar.

Daaaaang look at that split jerk! 😈 Athlete @miaminicakesssss killing it this past weekend at States. Mia has been working with us for a while now, and puts in the work, whether it's on the platform or doing ALL da core work. 12 years old and qualified for @usa_weightlifting Junior Championships! We are excited to see where her journey takes her!
β€οΈπŸ™ŒπŸΌβ€οΈπŸ™ŒπŸΌβ€οΈ
"Soooooooo much fun at states today!! Went 5-6 which I’m super happy about!! I hit 53/116.6 on snatch and 65/143 matching my pr! I’m super happy about today and finally getting to do my first meet healthy in a WHILE- thanks @redbeardedviking ! Great job to #teamOC for a lot of us getting 6-6! #hadto AND we still have one more day!"

Hard work and dedication pay off - especially when it comes to rehabilitation.
Step back. Get out of your own way. Lose the ego. And put in the REAL work to achieve your goals. πŸ“·: @matt_c_tolley

Get to know us and you'll realize that we are a little bit into quotes and catchphrases. One of our personal favorites, or a slight variation of it, is "You only see what you know." πŸ’‘

This singular quote encapsulates everything we as humans do and witness on a day to day basis. When it comes to learning and understanding the fundamentals for healthy function, you want to be able to see and dissect movement on a microscopic level.

The more you KNOW about biomechanics, the more you see when you are watching people move.
Being able to read the fine print of your anatomy allows you to operate at the highest level.

Well-educated eyes see more than inexperienced ones.

Book a session today, and let us tell you what WE see. πŸ‘πŸ‘

Quick video from our Gymnastics Seminar at CrossFit Winter Park.
Love getting the chance to work with great athletes of all skill levels not just improving, but tightening up the details. Handstands. Toes to Bar. Bar Muscle-Ups. βœ…

See you at the next one!
Mike βœ–οΈNoelle

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