Perfect muscle-ups are the target for the July Wednesday classes, so we will be focusing, a lot, on those drills that develop the upper body strength. the full body tension and the skill and co-ordination need to pull your body from below something, to up and over it.
According to Greg Glassman “The muscle-up is astonishingly difficult to perform but unrivalled in building upper body strength, writes Coach Greg Glassman.
The muscle-up gets you from under things to on them. It can be a critical survival skill. We do our muscle-ups from rings chiefly because that’s the hardest place possible.
From a normal grip, roll the meat of the hand over the ring, leaving the thumb on the starting side until the wrist opposite the thumb is in full contact with the ring. This is a false grip. It shortens the forearm, greatly improving strength. The false grip is difficult simply because it’s a sufficiently odd feeling that the beginner rarely believes is what’s expected. No false grip, no muscle-up. When an athlete can’t get it, 50% of the time they’ve got too much hand on the thumb’s side of the ring.
Assuming the grip is O.K., a common barrier to the muscle-up Is not being strong enough. Here’s the litmus: if you can do fifteen good pull-ups and fifteen good dips, then you’re strong enough. If you can’t, work your pull-ups and dips overtime until you can do the muscle-up.
If you can do the pull-ups and dips, your grip is good (you’re getting bruised wrists) and you’re still unable to get above rings, then you’re either letting the rings wander away from your body or you aren’t trying hard enough”
you can check out the free
crossfit journal article here
Whilst our strict pull up campaign will deal with the strength issues, its equally essential to learn to slip your shoulders over the rings, when you get to that “rip your shirt open” moment.
The kneeling muscle up drill( one of many) forces you to deal with the issue of specific shoulder strength and allows its progressive development.
The next 4 Wednesdays will be very muscle -up focused, but slipped inbewteen. other stuff.
So Tonight we looked at the Overhead squat, 3 sets of 5,
and then slipped 5 kneeling muscle up transitions to dip drills between 20 Sumo Deadlift High Pulls ( 5 rounds for time)
Well done all