How to string ring muscle ups together | Complete guide!
rodrick lopez
What is up rolosquad!
I have worked with many athletes who already have 1 muscle up but are struggling to string multiple reps together!
Let’s go ahead and start from the kip all the way to the muscle up and introduce you to some drills you can do to improve each piece:
1. The kip
Common faults: Broken kip (disconnected), poor false grip/pseudo false grip, weak.
Poor kips usually mean the athletes does not understand where they should be during the muscle up and do a mix of pulling and praying just like when you learn the snatch. Don’t worry we can fix this!
Exercises to improve kip:
- Kip swings: tighten up your kip
- Kipping ring pull ups: help increase understanding of your momentum on the rings.
2. The transition
Common faults: Lack of pull through, where the pull through happens.
Transitions are often times where people “relax”. It is supposed to be active, at no point should you relax in your muscle up. KEEP PULLING until you are in the dip. If you can understand the transition, train it, and get comfortable here you will CRUSH multiple reps.
Exercises to improve transitions:
- Jumping muscle ups: Improve positions and endurance on transitions.
- Foot elevated transitions: strength and endurance through the transition.
3. The way down
Common faults: dropping straight down, losing momentum, swings.
The way down is extremely important to stringing together multiple reps. If you change where your body is from the first rep it will feel different and throw off your entire position.
Exercises to improve the way down:
- Skin the cats: Core strength and control
- Re-dip and legs in front: get your momentum down!
4. Next rep
Common faults: No aggression, swinging.
If you think you are going to fail rep 2 you’ve already failed. You need to be confident and trust all the position work you’ve been doing. Swinging also is a killer. This is why earlier we focused on developing your kip and core control. You can now control the reps!
Exercises to improve the next rep:
- Performing all the above exercises consistently for a long time!
If you commit to mindful movement and consistent practice you will be successful at muscle ups.
Too often I see athletes switch from program to program hoping one will “fix” all their problems. The truth is that they are probably unsuccessful because they do not commit to long term development with a program!
Example Muscle up work:
2 days a week -
Day 1
5 x 5 Kip swings (towel between feet)
10 x 3-5 jumping muscle ups (focusing on positions and pulling to the right place)
3 x 3 skin the cats
Day 2
5 x 5 Kipping pull ups (Must be perfect)
10 total Muscle up negative (The way down into a pretty kip as if you’re going to do rep 2)
30 x High Foot elevated muscle ups
30 x Low foot elevated muscle ups
As always, the only thing between you and your goals is WORK...so...PUT IN WORK!
I love you
- Rolo