In Coaching, Gymnastics/Tumbling, Videos

April 05, 2010

Video Article

The muscle-up is one of the most challenging CrossFit movements, and every Level 1 cert is filled with a few roars of joy as athletes finally manage to get themselves locked out above the rings for the first time.

Leo Soubbotine of CrossFit Evolution offers this video featuring several different methods trainers can use to get their athletes to dead-hang straight-arm muscle-ups. With muscle-up rows, band muscle-ups, negatives and kipping muscle-ups, athletes can make constant progress and eventually build up enough proficiency to do strict muscle-ups during WODs.

Leo also takes this opportunity to unveil a new invention called the “mega contraption,” which involves clever use of a squat/press stand and a few bands.

5min 42sec

Additional reading: Got Rings? Now What? by Roger Harrell, published April 1, 2006.

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26 Comments on “Multiple Muscle-Up Progressions”

1

Wendy Shafranski wrote …

Leo taught me the band-assisted muscle-up row 4 months ago and we've incorporated it into the warm-up at our box. Since then, we have members getting muscle-ups left and right. Great job, Leo!

2

wrote …

Great suggestions! Thanks.

3

Brad Cogburn wrote …

very nice i like it!

4

Michael Garmon wrote …

I like the ideas to make one of the most difficult crossfit movements easier! Thanks!

5

Keith Wittenstein wrote …

Awesome video! Thanks, Leo!

6

wrote …

We have a few members that have been trying to master the infamouse muscle up with very limited results. This video should help our clients with it. thanks a bunch.

7

wrote …

Very creative muscle up progressions. Nice job!

8

wrote …

Excellent, love the progression ideas it really will help lots of people.
Great video.
Thanks!!

9

wrote …

Great progressions! I look forward to incorporating them into my warmups at my box, thanks!

10

Dominic Sirianni wrote …

Great video.


Nice t shirt Monique!!!!

11

wrote …

this is just a general question on muscle up technique, not the article, really. why do we turn our hands out at the beginning of the pull?
thanks!!

12

replied to comment from R A

RA,
Very simply, most athletes can't get full extension at the bottom holding the false grip without turning the hands out.

13

wrote …

Thanks, Tony!

14

wrote …

Excellent video here Leo, as always your techniques are interesting and effective.

15

you like that Slim?! thanks for the shirts :) fits nice too!

16

wrote …

This stuff really works! I am Will from the video and Leo had me doing deadhang MU after working with the bands in no time. The effectiveness is even more impressive when you learn I weigh 235 lbs. The normal rows became not nearly as effective after doing them a while. But, with the bands, my strength improved tremendously and fast.

One comment I have as well is on the clip of me sitting down doing the rows with the green band, if the band keeps getting caught, move it behind your arms. So move the band further back under your butt and have it go behind your shoulders. I found it was effective still and kept the band away from the rings.

17

wrote …

Nice video. CrossFit Evolution has it going on.

18

Frank DiMeo wrote …

Excellent!

19

wrote …

been working on muscle ups for the past 3 months, been only able to string 2 VIOLENTLY KIPPING MUs...did these exercises for about 3 days...i was able to string 3 MUs from the hanging L sit position (no kipping at all!).

awesome vid, you are an EGO saver

20

wrote …

One of the most helpful vids on MU progressions to date. Thanks Leo.

21

you guys rock - glad you like the shirt!

22

wrote …

You do have the right idea with the progressions, and how to scale them, however your technique and the technique you are teaching is incorrect. "Look at your toes" among other things is in fact the opposite of what you should be doing.

If you are looking down and having your shoulders too far forward, you will fall and when you fall you will injure yourself by creating a large body weight load on your shoulders. The technique you are teaching is promoting this very unsafe action and people will be injured do to this.

Also, because of improper technique you are finishing the transition at a lower point, making the movement inefficient.

23

wrote …

"NO ONE IN THIS VIDEO HES EVER DONE A MU BEFORE"....YEAH RIGHT!!!

24

replied to comment from Boris Bart

I don't think you quoted that correctly


the video actually said - "none of the people in this video have ever done a MU prior to CrossFit!"


Big difference from - "NO ONE IN THIS VIDEO HES EVER DONE A MU BEFORE"

25

wrote …

guys, i have problems with my rotator cuff (both!!) and i guess it was because i performed too much muscle-ups and snatches....any suggestions about it, i´ll appreciatte

26

wrote …

i like the alternative takes on building to a muscle up vs other vids i have seen. thanks ill get in and try them next open gym.

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