These 6 progressions will help you master muscle ups before the CrossFit® Open begins.
- False grip rows
- Legless rope climbs
- Russian dips
- Baby muscle up
- Negative muscle up
- L-sit lift off
There really is nothing cooler than someone hopping up on a set of rings and doing a muscle up. Most people can deadlift and squat to some degree, a majority can do pull ups, but in the world of getting acknowledgement for being a legend, the strict ring muscle up is King!
I still remember the first time I ever saw one (and I would have already deemed myself pretty strong at this point) and thinking “that dude is a beast!”. I wanted to take him out and buy him drinks just in the hope that he would like me! Then I saw a 10 year old girl do one… Naturally, I just wanted to kick her in the face. So clearly this girl couldn’t be stronger than me, so she must have been cheating! Which she was, she was using this thing called “technique” and what made it even worse was this other thing called… “Practicing”.
The progressions I am giving you here I teach to all my athletes, and every one that has devoted time to them has got their first muscle up, generally around 6 weeks.
Even if you already have your muscle up, these progressions are great for tidying it up and helping you achieve multiple reps. A super secret programming technique for you: whichever ones you suck at, do them the most.
1. False Grip Rows
One of the most important parts of the muscle up is the false grip, if it’s not solid you’re going to have a really hard time with your transition to the top.
Remember, set up is King! Wrist stretches should be done EVERY DAY in an extended and flexed position so you should have no problem attaining this. You HAVE to train the pull in this position or you will just not get through to the top, even if you can do 20 unbroken pull ups and dips, it is the wrist position that gives you leverage, turn out at the bottom and turn your knuckles to face each other then pull to your chest maintaining the grip at all times.