THURSDAY 6/1/2017
MUSCLE UP TECHNIQUE!
* Perform these exercises in order as a warm-up and progression for ring muscle ups.
With the rings at rib/chest height...
- 2x5 Ring Rows
- 30s total Bottom Dip Hold
- 10-15 Jumping Muscle Ups
Alternate the above work with...
- sets of 7 rings swings
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Ring Rows - begin the rep by standing with your feet directly under the rings. Grab the rings with a false grip, and lean your body back, staying as straight as possible (DO NOT MOVE YOUR FEET). Keeping your knuckles facing each other, pull the rings to the bottom of your rib cage. Pause at the top, then return to straight arms.
Bottom Dip Hold - Shoulders should be touching the rings, elbows pointing towards the ceiling. Stabilize by trying to squeeze your elbows together behind your back. You may leave your toes on the ground to take some of the weight off your shoulders.
Jumping Muscle Ups - You may want to move the rings up to head height, but it's not necessary. Start with your feet directly under the rings, and grab the rings in false grip. Begin by squatting down until your head is at least level with the rings, if not lower. Jump up and catch yourself in the bottom dip position, then dip out and finish in support. Be sure to catch in the lowest dip you are able to.
Ring Swings - Don't worry about height! Focus on tight shapes. There should be a nice tight arch position in the back that extends from your hands all the way to your toes. The forward position should be a tight hollow or boat shape with exaggerated rounding in your shoulders, but NO ANGLES (there should be no bending in your hips or shoulders). Your feet should NEVER come above your eyes, so if you can't see the wall straight in front of you, your feet are too high. Focus on the swing forward - there should be a "snap" from the tight arch into the hollow. If done correctly, you will feel your body "float" at the end of your swing. That float is when the muscle up happens.
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Why are we doing all of these drills?
Ring Rows - This exercise reinforces the direction you should be pulling the rings. If you pull the rings to your chest, you won't be able to turn over in the muscle up, but if you pull them too low to your hips, you probably won't be high enough to catch in support. Use this drill to feel that sweet spot of pulling the rings to the bottom of your ribs.
Bottom Dip Hold - SAFETY! If you are unable to hold this position unsupported for 10 seconds, you probably are not ready to be trying a muscle up. This is the position you will have to catch your entire body weight and then dip out. Holding here and working on dips into and out of this position will ensure enough strength in your shoulders to safely perform a muscle up.
Jumping Muscle Ups - IF you perform this correctly, it will give you a great feel for the turnover in a muscle up, and the catch in support. A lot of people can pull themselves high enough with a swing, but they aren't sure what to do to get into support. That's what this drill will help you develop, with added benefit of strengthening your dip.
Ring Swings - The quality of your swings will determine how much "work" you're going to have to do. The tighter you can stay and the harder you can snap will mean less effort has to be done with your arms to get to support. Be sure to keep tension on the rings the whole time. If you ever feel like the straps are snapping or bouncing, you've lost tension on the rings, and will have to work harder to recreate that tension.
Why this order? - I like this order because it works all of the parts in a muscle up in order. First, you pull to your ribs, then you catch in support, then you dip out. And you can never do enough swings.