The muscle up is an intense, complete upper body exercise that is crucial to developing a strong base from which all other ring strength skills will be built upon.
The starting position is dependent upon the use of the correct grip. When preforming a muscle up a false grip must be used. See picture. This is accomplished by flexing the forearm with the wrist turned in.
Yes, if you aren't used to this grip variation it will be awkward and uncomfortable until you get used to it. Be persistent. You will get it!
The next step is to become proficient in performing pull ups from this false grip. Once you can successfully perform several false grip pull ups and several ring dips it will be time to work on the transition between the two.
At first you will probably need to swing your body to get all the way through the transition, BUT do rely on that. The goal is to do this under control. Use strength, not momentum.
As you pull your body up in the pull upkeep your arms close together and pull them to your chest. Then quickly roll your shoulders over your grip. From here it is easy... just finish the dip...
A bit shaky, I know, but this was filmed at the end of my workout... yeah yeah... excuses excuses.
Also, check out Jim Bathurst's website, www.beastskills.com. He has some of the best tutorials I have seen!
I hope this tutorial helps. Leave some feedback.
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