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Slow Down to Muscle Up: 5 Progressions for Perfect Movement

5. PROGRESSION INTO THE FULL STRICT MUSCLE UP

The next progression is to reduce the number of prep bounces until only one bounce is necessary.  After that, start reducing the size of the bands. Move to the thinner blue bands, then the thin red bands before finally progressing to no band assistance at all. Once the athlete begins with no band assistance they will find that performing a slight pike in the hips at the point of transition will create a counter balance effect while moving the torso laterally from behind to in front of the rings.

SUCCESS THROUGH SOLID MOVEMENT AND STRENGTH

This strict muscle up progression is designed to drill proper repetitive movement patterns while developing strength and flexibility in the stabilizer muscles throughout the wrist, forearms, shoulders and core.  All the while training the athlete to understand and utilize efficient torso leveraging to perform strict muscle ups.

Once the athlete has mastered strict muscle ups they will enjoy a very fast learning curve transitioning to the kipping muscle up.

Keep in mind the athlete can practice ring kipping and swinging drills at the same time as practicing the strict muscle up progression.  That will allow the athlete to have a functionally sound kip swing by the time they learn their strict muscle up.  The final step will be to link the two skills together.

The moral of this story: slow down to muscle up.


 

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