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Luke Knapp | Strength & Gymnastics Coach

@coachingwluke

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I remove guesswork so you stop wasting months in the gym. Build strength, muscle & skills with a clear plan
DM “COACH” if you want it done properly

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From never touching a barbell → European Champion 🏆

Full-time job.
Two kids.
Limited time.

But with the right structure, support, and consistency… incredible things can happen.

This is why I love coaching.

If you want a plan that fits your life and actually gets results, dm me the word "coach" and we can have a chat 🤠 taken in CrossFit Swindon by @coachingwluke

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7 months ago

Training shouldn’t feel like guesswork.

You should know:
• what you’re doing
• why you’re doing it
• how it progresses

That’s what coaching gives you.

Swipe through →
Then DM COACH if you want in. by @coachingwluke

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8 months ago

5 gliding muscle-up techniques that’ll impress your mum, your ex, and your gym crush.

These are levels 1–5 of gliding bar muscle-ups drills. Details in the video!

If you’re stuck trying to build the strength for this Comment Pull-up and I’ll send you my Pull-Up Builder Plan.
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#OnlineCoach #fitness #crossfit #personaltrainer #MuscleUpWork #muscleup #Gymnastics #pratice #davincinoob #personaltrainerswindon taken in CrossFit Swindon by @coachingwluke

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a year ago

If you want to unlock a kipping ring muscle-up
Understanding hip drive is essential.

Here's 3 drills you can add into your training if your trying to unlock the elusive ring muscle-up

Save for your next training session and follow for more strength & gymnastics.

P.s if you want 3 ring muscle-up drills comment RMU below and ill fire them over 🫡 by @coachingwluke

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2 days ago

4 drills to fix your ring muscle-up transition.

The transition is where most ring muscle-ups fail. These drills let you practise the turnover with your feet supported, so you get the reps in without needing the full pull every time.

Save this for your next session and follow for more strength and gymnastics.

Comment RMU and I’ll send you my free muscle-up guide. by @coachingwluke

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3 days ago

Still using bands hoping one day you’ll get a pull-up?

You might get there eventually. But we all know someone who’s been using bands for two years and made no progress.

If you’re set on using bands, here’s a much better option for building a stronger pull-up.

Tether two bands up and treat it like a lat pulldown. Sit underneath, hands in the bands, and pull them down to your chest. Same angle, same pulling motion you need for a pull-up.

The big advantage is that as the bands get closer to your body, the tension increases. That’s very similar to the top of a real pull-up, when you’re fighting to get your chin over the bar.

Banded pull-ups do the opposite. They give you so much help at the bottom that you never learn to use your shoulder blades. Then the band dies off at the top and you can’t get your chin over. So you don’t build the strength you need at the bottom or the top.

It’s only one piece of the puzzle, but it’s a good place to start.

Save it for your next training session and follow for more strength and gymnastics.

Want a done-for-you 12-week program to unlock your first pull-up? Comment PROG and I’ll send it over.

Prefer free stuff? Comment PULL-UP and I’ll send you my free pull-up starter guide. by @coachingwluke

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4 days ago

Missing hip extension on your kipping ring muscle-ups? Try this drill.

Set the rings to hip height, bring your toes to the rings, then drive your hips open. It teaches you to open your hips properly, which is what gets you up and over the rings.

Save this for your next training session and follow for more strength and gymnastics.

P.S. This isn’t a full muscle-up tutorial. It’s just for hip extension by @coachingwluke

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5 days ago

If you keep doing banded pull-ups, you're never going to get a strict pull-up.

It's not that I dislike bands. I'm just sick of seeing people put loads of effort into their training and not understand why they still haven't got a pull-up.

There are a few foundational things you need to work on if it's your goal.

1. Be strong in the top position
You need to really own this position. A lot of people get halfway up, then struggle to finish the rep and get their chin over the bar. That's mostly because they've never worked that range. The band gives you very little assistance at the top, so you never truly train the full range of motion.

2. Scapula
If you're not using your scaps when you start the pull-up, you'll miss range at the top and miss out on lat activation. Practise it as a standalone drill, pulling your shoulders back and down.

3. Do a full version of the pull-up
Instead of a band, I prefer feet elevated pull-ups. There's no weird assistance at the bottom and none at the top. You can easily progress it by adding weight to your lap and elevating your feet.

If you found this useful, save it for your next training session and follow for more strength and gymnastics.

If you'd rather have a full program done for you to get your first pull-up, comment "PROG" below and I'll send you the details. by @coachingwluke

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6 days ago

Doing chicken wing muscle ups and one arm always comes over before the other? It’s usually this.

When you grip the bar too tight, your wrists can’t move, which means your elbows can’t follow. You end up either throwing all your weight over to one side or getting no transition at all.

The fix is to still hold the bar tight, but roll your wrists over the top during the transition. That lets your elbows come up on top of your wrists, ideally both at the same time.

It’s going to feel a little weird at first, but practise it and it’ll clean up your turnover really quickly.

Save this and give it a go in your next training session. Follow for more strength and gymnastics. by @coachingwluke

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8 days ago

False grip vs neutral grip on the rings. Which one do you actually need?

If your goal is a strict ring muscle up, false grip is non-negotiable. It puts your wrist over the rings so you can get through the transition without the hips doing the work for you.

If your goal is a kipping ring muscle up, you can skip the false grip stage if you want. Focus on the kip and let the hips get you the turnover.

I don't think one is better than the other. It's about using the right tool for the right job. But in an ideal world you'd work on both, so you can do strict and kipping.

If you want help demystifying the ring muscle up, comment COACH below and we can have a chat about it.

Save this for your next training session and follow for more strength and gymnastics. by @coachingwluke

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10 days ago

We all know someone in the box doing this 😅

Grabs every band in the gym, bounces their way up to the bar and calls it a pull-up.

Then six months later they're still on the bands, still not progressing, and wondering why.

It's because they're not spending time on the right things. The right drills, the right strengthening work, the stuff that actually builds the strength to pull yourself up.

I made these programs for two reasons. One, to help as many people as I can. And two, because I'm sick of watching people bounce around on bands in the gym.

If you want the details of the program, comment "PROG" below and I'll send them over.

And as always, follow for more strength and gymnastics 💪 by @coachingwluke

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12 days ago

Here's 3 muscle up drills for you to save for your next training session and then forget they exist

Toes down turn over
Rock with hips turn over
Feet elevated box turn over

If you actually want to improve your ring muscle ups and take the guesswork out of unlocking them, comment PROG and I'll send you the details. by @coachingwluke

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13 days ago