In 2002, CrossFit Founder Greg Glassman described the muscle up as “astonishingly difficult to perform, unrivaled in building upper-body strength, a critical survival skill, and most amazingly of all, virtually unknown.” (The Muscle Up) In the last 15 years the only change to that statement would be the “virtually unknown” part. Although still astonishingly difficult, the reward is unparalleled upper body strength and the ability to scale anything you can reach.
Whether going for strict or kipping muscle ups, these are my 3 MUSTs to not only get that first one, but to improve your comfort level and efficiency with them. Practice each of these 1-2 days a week, 3-5 sets of 5 reps of each. Even once you achieve that first muscle up, these will make you better at them both kipping and strict.
1. Russian Dips
2. Seated Ring Pulls
3. Muscle Up Transitions
Last, but not least, hop up on the rings and try. Not once, not twice, but keep working on it. It takes practice and patience, but it is a remarkably effective tool to add to your training.
Want some help from one of our coaches? Set up a No Sweat Intro and let’s put together a plan: Reserve Your Appointment