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Muscle Up Tutorial: Build Your Strength And Technique For a Strict Muscle Up (4 part Video Tutorials)

At Flipfit, we don’t believe in shortcuts, magic bullets, hacks, or cheat codes. Instead, we’ve broken down the most effective tools for success for the muscle-up into a 4-part video series of straightforward progressions. With these progressions, consistency, and a little bit of hard work, you are sure to achieve your first muscle-up.

Not all muscle-ups are created equal.

We’ve all seen people at the gym swinging themselves uncontrollably up and over the rings. (Frankly, a lot of us have probably done it.) But a smooth, controlled, strict muscle-up is our go-to when trying to develop upper body pulling/pushing strength and body control. Developing the strength and control isn’t easy, and many people get frustrated with lack of progress or plateaus. That’s why we made this tutorial. Take your time working through the progression. Each level builds off of the last, so it is crucial that you have mastered each progression before moving to the next level.

Step 1: Get A Grip

Video Breakdown

  1. Be sure you have the prerequisite of a chest-to-ring pull and solid full range of motion ring dip BEFORE working on the false grip hang.
  2. Start with a bent arm hang until you have the strength and mobility to perform a 60 second hang on each arm. Be sure the shoulders stay back and down and the wrist makes contact with the ring.
  3. Straightening out the arms will increase the difficulty, requiring both more strength and mobility.

Step 2: From The Top

Video Breakdown

  1. The body is able to perform about 120 percent of your max on the eccentric portion of the movement. For the muscle-up, starting in support and lowering through the transition into a full hang is the eccentric portion of the movement.
  2. Use a box or a raised surface to get you into the start position.
  3. Using a slow and controlled tempo and only performing the top half of the movement will build strength and control in the ranges needed to master your full muscle-up.
  4. The whole movement from top to bottom should take 8-12 seconds.

Step 3: Focus on the Transition

Video BreakDown

  1. Use the horizontal muscle-up to help build strength in the transition of the muscle-up.
  2. Take your time and show control by stopping in each position throughout the muscle-up.
  3. Once you have mastered the horizontal muscle-up, 8-10 solid reps.
  4. Try placing the tops of the feet on a box for the box assisted muscle-up.
  5. Continue raising the rings to make the movement harder.

Bonus: The 1 & 3/4 Dip

Video BreakDown

  1. Build strength for the muscle-up using the 1 and 3/4 dip.
  2. Begin as if you are preforming an eccentric muscle.
  3. About 3/4 of the way between the base of the dip and the top of the chin hang, lean forward back into the bottom of the dip and press back to support.
  4. Modify or progress the movement by only transitioning 1/3 or 1/2 of the way between the dip and chin hang.
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