Muscle-up Drills

In this progression video, Carl explains how to practice your Muscle Up transitions, from the highest point of your Pull Up to the deepest point of your Dip, by using the Dip to Upper Arm Support. This will help you focus on finding good elbow and active shoulder positions first, while you work up your wrist and Pull Up strength in other False Grip or No-False Grip progressions.

In this video segment, Carl will explain how to use the bands on the rings to help you get the proper positions and feel for the transition for the Muscle Up with a false grip.

In this video, Carl explains how to use bands to assist with your transition to receive safely into the Dip position. Use this to drill your skill in an controlled environment, and learn to get comfortable in those positions with “the catcher” so you can focus on building strength and efficient movement to connect your Muscle Ups. Carl recommends that being proficient with Bar Muscle Ups first is key to success, and safety, with the Ring Muscle Ups.

Building up a strong false grip is important for all kinds of work on the rings. In this video, Carl will explain how you can build up stronger wrists and forearms even before you get on to the rings to practice your false grip, just with a couple of simple drills on the bar.

In this segment, Carl explains how you then take the same drills you did on the bar in Part 1 of the progression and repeat on the rings. We also go over proper false grip hand placement and positions so that you can get the most out of the transition in your Muscle Ups and other movements.

In this segment, Carl discusses the false grip and demonstrates how you can practice the false grip with other movements such as the V Out.

If you have to crank out multiple Muscle Ups with speed in a long workout, you may find that it’s hard to do them with a false grip.

In this first video segment we’ll review the basic requirements to build up to a Muscle Up with no false grip, first by starting on the bar.

In this second video segment we’ll take the basic requirements to build up to a Muscle Up with no false grip, and try them on the rings.

In the third video segment we’ll use the bands on the rings to help you get the proper positions and feel for the transition for the Muscle Up with no-false grip.

After you’ve practiced moving through the positions and transitions with different sized bands to build up strength and speed, it’s time to put it all together for a full unassisted Muscle Up with no false grip.

In the forth segment we’ll walk you through the cues and show you what that looks like, plus a view from San Francisco CrossFit. Enjoy!

In this video, Carl breaks down the key positions and angles for you to get your strict Muscle Up, along with emphazing the important of using the false grip and pulling to your rib cage or lower.

CrossFit – “Efficiency Tips: Muscle-ups” with Chris Spealler

Muscle up progressions

How to do multiple muscle ups

With Dusty Hyland and Kelly Pearsall.

Coaching the muscle up w Jeff Tucker