Training with Piz: Muscle Ups

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The Muscle Up is a tough movement to perfect.
It is a great progression from doing dips and box dips.
What is nice is that it combines a pull up with a press.
The challenge comes in the form of the transition between the two.

I find that this is a great mantle type of move that requires a lot of body control, coordination and timing.

Step One:
Start with your hands gripped on the ring so that your palms are facing each other and your pinkie fingers are closest to the floor.
Step Two:
Pull up explosively and bring your elbows in against your chest.
Step Three:
Then with an upward kip (a upward thrusting leg movement you can watch in the video), transition your hands below your elbows and complete the press.

If this move is too difficult to complete then you can do it from the stand and jump up and into the press, eliminating the pull up and kip. You can build up the strength from there to complete the entire movement.