“The muscle-up is moving from a hanging position below the rings to a supported position, arms extended, above the rings. It is a combination movement containing both a pull-up and a dip. Far from a contrivance the muscle-up is hugely functional. With a muscle-up you’ll be able to surmount any object on which you can get a finger hold – if you can touch it you can get up on it.”
This month we tackle yet another great gymnastics movement–the muscle-up. You need pull-ups and you need dips to get this movement, but just like those other two exercise, the muscle-up is scalable to all levels. We will be using various drills to practice this exercise all month. This is what Coach Glassman has to say about this exercise:
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“Though containing a pull-up and a dip, its potency is due to neither. The heart of the muscle-up is the transition from pull-up to dip – the agonizing moment when you don’t know if you’re above or below.
That moment – the transition – can last from fractions to dozens of seconds. At low, deliberate speeds, the muscle-up takes a toll physically and psychologically that can only be justified by the benefit. No other movement can deliver the same upper body strength. Period.
This Frankenstein’s monster combination of pull-up and dip gives the exercise advantages that render it supreme among exercises as fundamental as the pull-up, rope climb, dips, push-ups, and even the almighty bench press. “
Follow some of these links for inspiration.
The Muscle-up.
Beastskills Muscle-up tutorial.
Tyler Hass’s Muscle-up tutorial.
Multiple Muscle-up Progressions.
Learning the Muscle-up.
Training the Muscle-up.
