movement-tips
The Muscle-Up

The Muscle-Up is the king of gymnastic movements and one of our high-skill movements. Not to mention they make you look like a total beast!

Depending what you need to work on in the Muscle-Up, there are different skills and drills you can practice regularly to master this movement.

The below program is just an example of a Muscle-Up program you can follow, but programs differ depending on the athlete.

Some athletes are stronger in the pull and weaker in the kip, so the program below would not be helpful for this athlete.

This is why we recommend some form of Personal Programming when it comes to working the individual elements of the Muscle-Up because everyone is different.

Two-Week Example of Muscle-Up Personal Programming:

Week 1: Complete this twice during the week, with three days of rest between working days.
Warm Up: 5×5 Ring Transitions
A1) 4×2 Weighted Ring Dips
A2) 4×5 False Grip Ring Pull-Ups Negatives
A3) 4×8 Ring Push-Up with Turnout
*Complete these as a circuit style super set with plenty of rest.

Week 2: Complete this twice during the week, with three days of rest between working days.
A1) 5×3 Hollow Body Ring Pull-Up (False grip, ring to sternum)
A2) 5×5 Weighted Ring Dips
*Complete these two movements as a circuit style super set with plenty of rest.

Week 3: Retest the Muscle-Up
—-
P.S. If you feel you are close but have not yet nailed a Muscle-Up or maybe you are looking to do 5, 10, or even 15 unbroken Muscle-Ups in a row, follow up with a Coach and have one of us watch your form and technique. With a few simple pointers and the right program, you will be sure to improve your Muscle-Ups.

Download the PDF Guide on The Muscle-Up by clicking here now.

Watch our “How To” Video on The Muscle-Up Now:

Most popular posts in this category
movement-tips
CrossFit has been held responsible for making Olympic Lifting mainstream... ...because of CrossFit, the Snatch and Clean & Jerk are household names. Before CrossFit, the Clean was something only college, professional, or Olympic level athletes would utilize in their exercise...
read more
movement-tips
The Snatch is one of the hardest and most complex movements in CrossFit and frankly, that is why we teach it. The Snatch involves all ten of our general physical skills. The ten skills are: cardiovascular/respiratory endurance, stamina, strength, flexibility,...
read more
movement-tips
The Push Jerk is another one of our nine fundamental movements and is "Level 3" on the shoulder to overhead barbell movements. The Push Jerk is awesome because it allows you to engage your hips, speed, and leg strength more...
read more
Imagine yourself in just 25 days from now. You could be 10 lbs lighter,stronger, full of energy, and feeling great about yourself.
YES! I am ready to start burning massive amounts of body fat, and building strong lean muscle! START HERE | SELECT YOUR FITNESS GOAL
^^^ Trusted by over 1,000 men & women
from our Plymouth community.
Risk Free - 100% Satisfaction Guaranteed
Cart
Close