Kenneth Dehn, CrossFit Coach and Owner of CrossFit Butcher’s Lab.
A musle up is a pull-up followed by a dip. Most crossfitters are able to to a pull-up and a ring dip, but in the muscle up, focus is on the transition when wanting to do your 1st muscle up. Naturally, a muscle up demands some raw strength and shoulder stabilisation. It is a good idea to be able to perform 5-10 unbroken strict pull-ups and 5-10 unbroken strict ring dips. Stabilisation is trained by overhead squats, turkish get-ups, skin the cat etc.
Train the following:
1. Deep dip. Use a power band between each ring to support your knees, if you’re not strong enough to make a deep ring dip.
2. High pull in the rings (alternative to chest to bar pull-ups).
3. Train your false grip and lock out. From a normal hanging position, hands and shoulders are turned to full lock-out og back*. It is almost impossible to make a reasonable transition without using the false grip, even though Josh Everett does pretty well in “King Kong”**.
4. Train your kip. It is in my opinion a good idea to be able to perform a strict muscle up, before starting to do kipping muscle ups. The kip in the muscle up is the same as in the pull-ups, but with rings moving, the kip in the muscle up demands perfect timing end extra stabilisation.
If you ever fall through the rings – let go immediately!
5. Train the transition over and over. The transition is trained by lowering the rings to under your chest. Place yourself on the knees under the rings, having the rings hanging directly straight from the bar. The transition is trained with the toes in the ground, pulling the rings to your chest, and is ended by a controlled deep dip.
Hold your arms close to your body and let your elbows point forward. The rings are pulled high to the chest before finishing the transition. The legs are an important part of the transition and are placed slightly in front of the rings in order to balance the weight perfectly.
Muscle ups can be trained in a bar, as L- muscle ups or as more muscle ups continously. Try also WODs as Nate, Nasty Girls og 30 muscle ups for time. In WODs 1 muscle up is modified to 4 pull-ups and 4 ring dips.
If you lack inspiration, check out the king of muscle ups, the west German gymnast Andreas Aguilar (100 % bad ass)***.
Thanks for a great blog – and good luck to all with your first muscle up!
- * In Butcher’s Lab a muscle up is RX’ed by starting it in full lock out.
- ** http://media.crossfit.com/cf-video/CrossFit_JoshKingKong.mov
- *** http://www.youtube.com/watch?v=2q8KMnWUsvg
Still (very) few sports availabe for the Martin Rooney Seminar 5-7 March 2010, Copenhagen @ Butcher’s Lab. Read more and sign op here.
Support Rocinha CrossFit in Rio de Janeiro’s favelas – see more here: https://fitasfuck.wordpress.com/about/support-rocinha-crossfit-buy-a-t-shirt/