CrossFit East Bay Rest Day 3-17-08: Muscle-Up Club!
Muscle-Up How-To by Yours Truly
The following CrossFit East Bay Athletes have gotten a ring muscle-up:
Fernanado - ? a bunch
Max - 6/ 3 from full lockout
Kyle - 1
Jim T. - 1
Adam - 1
Franklin - 1
James - 1
The following CrossFit East Bay Athletes have gotten a bar muscle-up (harder to do but easier to learn)
Lyn - 1
Max - 2
Kyle - 1 (perfect, best ever)
Fernando - ? a lot
Honorable mention:
Rose & Lara are soooooooo close! They just need to work on dip strength.
I have had to work harder to get the muscle-up than anything else. However thanks to how difficult it was for me to get, I'm pretty darn good at teaching it now, and I think it is within the reach of pretty much anyone. Getting a muscle-up should be a goal for just about every CF athlete. It is the king of upper body exercises and works speed, strength, power, stamina (done for reps), coordination, balance and flexibility.
I will be teaching a muscle-up clinic in the near future. Watch this space for details, and, in the meantime, get 15 ring pull-ups and 15 ring dips.
"Traditionally, callisthenic movements are high rep movements, but there are numerous bodyweight exercises that only rarely can be performed for more than a rep or two. Find them. Explore them!"
-Coach G.
2 Comments
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Muscle-Up workouts are coming to CFEB. I warn you, the sub is 4 pull-up and 4 dip for each Muscle-Up, so you might want to start working on it now...
I can't stress enough how much practice, or as it's often called "greasing the groove" makes a difference in getting these complex movements. If you have a pull-up and a ring dip, you still have to make the transition between the two, which this video does a good job of illustrating. There are a variety of exercices that you can practice for both the kipping pullup and the ring dip, whether they elude you or you just want to improve your range of motion or reps on either or both. Max can show you more on that. Essentially, you want to break each of those movements down into their components too, and work on the parts that you need to get better at. Happy muscle-up-ing y'all.