In Coaching, Gymnastics/Tumbling, HD Videos

March 22, 2013

Video Article

The hardest part of the muscle-up is neither the push nor the pull. It’s keeping the rings close to the body during the transition to the bottom of the ring dip, says Level 1 Seminar Staff member Russell Berger.

To help athletes develop strength close to the body and ultimately improve the muscle-up, he introduces a drill to members of CrossFit Amundson in Santa Cruz, Calif. It begins at the bottom of the ring dip with both feet on the ground and the legs straight. From there, rock back on the heels and extend the arms to lower into the bottom of a ring row with the false grip engaged. To return, slowly pull the rings to the chest and pull the body through and back into the bottom of the ring dip. For increased difficulty, keep the rings in contact with the body, Berger adds.

The muscle-up, Berger explains, is really just pulling the rings to your chest and then rotating yourself into position on top of them.

“I’m not actually going up and down,” Berger notes. “All this is is me rotating my … shoulder below to over top by pulling my hands back into my armpits and dropping my chest towards the floor.”

Video by Jordan Gravatt.

6min 11sec

HD file size: 225 MB
SD wmv file size: 74 MB
SD mov file size: 87 MB

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Additional reading: The Muscle-Up by Greg Glassman, published Nov. 1, 2002.

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4 Comments on “Getting Better at the Muscle-Up”


wrote …

I'm so pumped for tomorrow's WOD!!


wrote …

This video is fantastic. I don't know that I will ever be able to do a muscle up, but this video sure makes it seem more feasible...


wrote …

Thanks for the break down. This move has been one of the most intimidating for me. I appreciate you removing the veil on how to actually execute in this article. I will start practicing with my feet flat on the ground and I hope one day to be able to pull myself up like a pro.


replied to comment from Nathan David

PS no disrespect to CrossFit Cleveland Ohio they have gotten me to where I am at today and will help me get to where I want to be in the future.

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