How To Scale & Build Up the Muscle-Up. Muscle-ups require a false grip on the high rings. You start in a deadhang, initiate your kipping pull-up to the top of the rings (chest-bar height), where you transition into the bottom of a dip by turning the elbows over & pushing the head/chest through. At the bottom of the dip, you dip out & lock out the arms. Scaling: MU can be scaled down to jumping MU or band assisted MU (see pic). It can also be substituted with ring dips & pull-ups. Building Your Reps: Jumping on the rings every day and attempting a MU will not make you better at them. Developing specific strength and specific skills WILL. Some ideas... 1) Work up to 3x3 strict False Grip ring pull-ups and ring dips 2) Practice FG kipping pull-ups 3) Practice regular grip full gymnastic swings 4) Do band-assisted MU from seated L-sit position (legs raised) to practice the pull, transition, & dip 5) Work up to 3x5 FG ring rows & transition, from the hollow position If you dont actively practice them... you will not get them! If you dont maintain them, you will lose them. Period. crossfitevolution/try-cfevo/ Photo Notes: CFEvo member Joe M in the green shirt has a birthday NEXT week on the 23rd. While member Noell, wearing the black CFEvo gym shirt, has hers on the 28th. Joe also celebrates his 3 year gym anniversary in January!! If you are ready to get started on your fitness journey or take your fitness to the next level... give us a call to schedule your Free Intro! 321-202-3716 #theTimeisNow
Posted on: Tue, 16 Dec 2014 19:38:56 +0000
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