Muscle Ups

  • LaidBack

    Posts: 48

    Mar 31, 2013 12:49 AM GMT
    Anyone on here have any tips on what I should be working on to get my first muscle up? Besides practicing them (obviously), I need some exercises (preferably crossfit related) to get me above those damned rings.

    Thanks!
  • stratavos

    Posts: 1831

    Mar 31, 2013 6:38 AM GMT
    muscle ups...? do you mean muscle mass up or do you mean your muscles being raised up on the body? (tighter and firmer muscles)

    if it's the latter that's what consistent exercise will do.
  • Medjai

    Posts: 2671

    Mar 31, 2013 6:41 AM GMT
    The standard training conversion is three pull ups and three ring dips for every muscle up you're rx'd in the WOD. I'm working towards them myself. I can do one or two, but they're ugly...
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    Mar 31, 2013 12:36 PM GMT
    I can do a kipping muscle up, but working on a full one with good form.

    The key is explosive movement. In my experience, it's great to train pull-ups, but when you do them try to get at least your nipples above the bar on each rep. I find this translates over to muscle-ups nicely :-)
  • Bunjamon

    Posts: 3161

    Apr 18, 2013 11:54 AM GMT
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    Apr 18, 2013 12:52 PM GMT
    Do you have crossfit journal subscription? There's a great MU tutorial by Laurie Galassi. You can preview it via YouTube -- muscle up virtuosity.

    Do try doing MU progression by sitting on the floor. Extend leg to a L position, arms locked false gripping the rings. This is like doing an L MU on the floor. You will feel what an actual MU by doing this drill ... (Attempt this only if you have the basic MU transitions).

    Good luck.