Athletes who have been in that frustrating no man’s land between ring pull-up and ring dip have heard a multitude of cues shouted as they struggle through the transition with kicking legs and T-rex arms. Some cues are more helpful than others, and many athletes find themselves baffled by the instructions and completely frustrated by the muscle-up.
Jeff Tucker of GSX Athletics teaches the movement with athletes starting on their knees. That way they can self-spot with their legs while learning how to maintain the false grip and keep the rings close to the body throughout the movement—which will allow a smooth transition phase. By taking a violent kip out of the muscle-up during the early stages of learning, Tucker is encouraging muscles to remember proper mechanics that can be repeated over and over again.
“Get the strength to do this movement first,” he says. “This is training it as a strength/core-control movement.”
Tucker was head coach and director of Texas Christian University’s gymnastics/cheerleading programs from 2001 to 2006 and now conducts CrossFit’s Gymnastics Certifications.
Video by CrossFit by Overload.
Additional reading: Ring Strength by Greg Glassman, published July 1, 2004.