Get your first Ring Muscle Up!
When first trying to learn to muscle up the skill feels literally impossible. Fast forward a couple years of hard work, training and dedication and the muscle up turns into something you don’t even think about anymore.
Movements that felt impossible at first become easy and second nature. You gain strength, muscle memory, coordination and especially technical understanding.
I am a big believer in working with many progressions to minimize the chance of plateaus and to develop a well rounded physique and big amounts of body awareness but once the foundation is there you actually don’t need much to get your first muscle up on rings.
Foundations:
You are gonna need 3 things. You need to be able to do pull ups, you need to be able to do dips and you need to be able to hand in false grip. All of these are essential. If you miss 1 it is hard to imagine how you can possibly make decent progress towards the muscle up!
For the actual training:
Focus on improving your prerequisites.
Your false grip needs to become second nature. Use Chalk to avoid slipping off.
Now combine this false grip with high pull ups. The first muscle up on rings is not easy. Build momentum during the pulling motion to get on top of the rings.
Improve your dips.
For the Muscle Up we will have to go deep! You want to improve your deep dip. You want to be able to do your muscle up transition, arrive in a deep dip and be comfortable. To avoid injuries slowly over time increase hyper flexion capability of your shoulders to be able to go deeper with control.
Work your transition.
The 2 skills you actually need are here. Muscle Up Rows and Band Assisted muscle ups.
Practice those rows for longer than what you think you might need! They go a long way in helping you improve form and technique of the transition. Do not move your feet or hips. You really want to actively hinge!
How is your muscle up going?
Let me know in the comments below!
#ringmuscleup #muscleup #calisthenics #gymnastics
15 ноя 2022
