MUSCLE-UP! ALMOST (video tutorial cuz I am still working on it) ...Got it!!!
Ah, the coveted 'muscle-up'. Most Crossfitters, are desperately trying to accomplish this exercise, which takes a ton of strength and practice to master. A perfectly executed muscle-up may not look all that difficult to do but that, I can tell you, is about as far from reality as you can get. Basically, a muscle-up is transitioning your body from pull-up to dip in one fluid movement. It is used to take yourself from below a sets of rings or bar to above a set of rings or bar. Many can do a pull-up, and many can do a dip, but transitioning between the two takes a certain level of strength and coordination. Anyhow, Crossfit Journal sums it up pretty well...
"The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown.
I really couldn't have said it better myself.
So, why in the hell do I want to do something so difficult? Because it's fun and because I can. But I worked on my strict muscle ups for a very, very long time before even attempting a kipping muscle up. BE READY! Do not just kip your way through before having the necessary strength to perform a strict muscle up. I warned you...Anyhow, this guy can help. This video really breaks down the steps needed to get a muscle-up.
Shoulder issues can definitely arise from the muscle-up due to the hyper-extension of the shoulder at the top of the movement. If you have problems doing dips in general, but especially low dips, then watch yourself carefully. You may have to forego the skill entirely.
Remember to "LIKE" my Facebook page "They Call Me Mighty Mouse".
 |
| This is the false grip...the reason my wrists are bruised. |
This movement gets you from under things to on them. Let your imagination run.
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." from http://www.crossfit.com/journal/library/Muscle-upNov02.pdf
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." from http://www.crossfit.com/journal/library/Muscle-upNov02.pdf
I really couldn't have said it better myself.So, why in the hell do I want to do something so difficult? Because it's fun and because I can. But I worked on my strict muscle ups for a very, very long time before even attempting a kipping muscle up. BE READY! Do not just kip your way through before having the necessary strength to perform a strict muscle up. I warned you...Anyhow, this guy can help. This video really breaks down the steps needed to get a muscle-up.
Remember to "LIKE" my Facebook page "They Call Me Mighty Mouse".
Comments
Post a Comment