November 28, 2010
The muscle-up doesn’t have to be some mystical beast tamable only by the elite. Anyone can learn and perform muscle-ups using progressions and scaling. In this video series, learn how HQ trainer Pat Sherwood coaches his athletes through the gymnastics movement.
In Part 2, Sherwood continues his discussion on how to coach athletes through the progressions for a muscle-up. First, he gets his athletes practicing the movement on the low rings using leg assistance. He walks the athletes through the positions, starting below the rings and working on pulling the sternum to the rings before adding a dive through the rings and then a press to push the whole body up. Sherwood also goes over the common faults a coach should look for and how to fix them. Fellow HQ trainers Chuck Carswell and Chris Spealler join Sherwood to help demonstrate some helpful coaching cues.
Sherwood shares an analogy used by HQ trainer Adrian Bozman: the high rings are the test and the low rings are where you study and practice the movement. This is especially important for athletes who attempt muscle-ups on the high rings and fail.
“They need to come back down here and study so they get better at that technique,” Sherwood says.
Additional reading: Muscling Through It by Dave Whitty, published May 1, 2009.