Muscle Ups

**Bullwhip** · Posted On: 7/25/2011 11:31am

Can anyone do them? Is anyone traing for them? Bar or Rings?
I don't care if it helps my MA training, so save that talk.

If you got a muscle up, how long did it take?

**Lindz** · Posted On: 7/25/2011 11:36am

Crossfit love those things. You could probably get tons of good advice there.

**gregaquaman** · Posted On: 7/25/2011 11:53am

Three guys in my gym I know can do them. a couple just did them on a dare.

Lots of chins I think will get you there eventually

**Diesel_tke** · Posted On: 7/25/2011 12:45pm

I can not do one, but am working towards it. I'm currently working on pull ups and dips. I'm not sure how many pull ups I'm going to have to be able to do to get one. I can currently do 19 pullups and 35 dips. So it is the transition from one to the other that is my problem. Oh, and I weigh 240lbs. That doesn't help!!!

**Bullwhip** · Posted On: 7/25/2011 2:01pm

Most of those crossfit people do them with a kip. Large strength component is lost like that.
I seen a few people do them on dare, but most of those guys do one arm at a time. lol
Diesel, I thik you need to drill tansition, your pull ups and dips are up there. Mine are too, but lacking strength in transition.

**realjanuary** · Posted On: 7/25/2011 7:15pm

I've heard some people recommend doing "negatives" i.e. start at the end position and with control rewind to the starting position, to help with the transition.

**Diesel_tke** · Posted On: 7/25/2011 8:10pm

Thanks, I'll try that. I have been thinking the same thing, but haven't figured out a way to drill the transition. I'll do some of those negatives, and see how it goes for a while.

**realjanuary** · Posted On: 7/26/2011 7:20am

I forgot to include the obvious discaimer: realjanuary cann't do a muscle up.

to add in your google fu: vid of someone doing negatives

**toad44** · Posted On: 7/31/2011 9:15am

http://www.gymnasticbodies.com/forum/

I've seen some people practice on a bar first before progressing to the rings (non kipping).

Negatives sound like a great idea, too.

cheers

**mrh80** · Posted On: 7/31/2011 7:01pm

Yes I can do them bar and on rings, bar I found was easier. If you can do 10 strict pullups with a one second pause at the bottom and top and dips you should be strong enough to do a muscle up.

To get stronger you can do pullups, getting bar above the sternum and start adding weights keeping the rep range around 5 or less. Focus on using your lats by pulling your elbows down and pretend you are trying the bend the bar as you go up. Always remember to keep the shoulders actively pulled down in the sockets so the ligaments do not take excessive load. With the rings you need to use a false grip, so you will need decent wrist strength but are healthier for your shoulders compared to the bar.