It combines the dip (at the end) with the pull up (at the beginning) and the real challenge in the middle (the transition).
(these instructions are brief, the muscle up takes a while to master depending on your fitness level)
- The first thing that you have to do is hold the rings with the proper grip. You want to have your palms and facing towards you and the bottom of your hand/wrist resting on the bottom of the ring.
- Next, do the pull up motion quickly. (add a kip or upward hip and leg movement)
- Next, pass through the transition into the dip.
- It is key to fix your elbows at your side and keep your arms from flying away from your body. (that is where you can rip your shoulders out of place)
- Then you finally, press (your dip motion) to the straight arm position
- Depending on your ability, you may do these in a try or two or you may have to back up and start with dips, and pull ups to develop your skills, also you may have to use the bar to get your first muscle ups down.
- The rings add the challenge of stabilizing muscles which makes it a truly full body training tool.
- I suggest having a spotter when you first try this move on the rings
I woudl do this no more than once a week as a power exercise. You can do three sets of 10 (if you are up to it) If not try to start with 2-5 in three reps.
Good luck and be sure to scaffold your training so you do not get hurt!
Check this other blogger who spends a long time describing the muscle up in great detail: http://www.beastskills.com/the-muscle-up/
Get outside and have an adventure!
piz : )
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