It`s also a gymnastic skill, which consists of a pull up, the transition and a dip, all combined into one movement. And one exercise we all want to master one day. But keep in mind that basic strength foundation and stability should be built first: especially with strict movements (not just kipping).
You might not be able to the muscle ups just yet, but you also don’t have to completely say “good bye” to them as there are also ways to scale them.
We searched for videos from famous coaches and athletes showing different ways to scale or improve a muscle up.
1. Sean Lind: use a box
What Sam Briggs and Camille LeBlanc-Bazinet have in common beside The CrossFit Games crowns? Sean Lind. Sean is a gymnastics coach, former circus acrobat and a Crossfit athlete. In the following video he presents a way to scale a muscle up using a box.
You can follow Sean on Instagram @seancarllind.
2. Carl Paoli: use a band
Carl Paoli is a movement expert specializing in strength and conditioning for Crossfit, gymnastics and action sports. In the video below he shows another way to scale a muscle up using an elastic band. Put it over the rings, holding it with your hands, place it behind you and sit back on it. See the whole how-to below:
Follow Carl on Instagram: @carlpaoli
3. NorCal CrossFit Team: feet on floor or jumping MUs
Jason Khalipa, Miranda Oldroyd and Rusty Bruner from NorCal CrossFit show two possible options to scale a muscle up. First one, setting the ring height lower and using the floor as an assistance (would be best as a warm up and/or appropriate for beginners still working on building the basic stability and strength). Second one is a progression into a jumping muscle up, but make sure your dips are strong enough to safely help you through those MUs.
4. David Durante and Power Monkey Team: use The Ring Thing
Former elite gymnast David Durante and his team developed a gymnastic tool, called The Ring Thing, to help athletes with training for skills like muscle ups, planches, handstand push-ups, etc. Of course for this you’ll have ask your coach to do some shopping.
Follow David on Instagram: @davedurante
5. Christy Adkins and Jerry Haran: hip power drills
Christy Adkins is a Reebok CrossFit Games athlete, placing 21st in 2014. In her recent post she`s sharing the swing practice: learning how to use the hips as a force generator for the swing. With a help of a gymnastic coach Jerry Haran.
Follow Christy on Instagram: @christycrossfit
6. Austin Malleolo: ring rows (and two other drills)
The CrossFit Games athlete, HQ Seminar staff and head coach at Reebok CrossFit One Austin Malleolo shares three muscle-up drills that could help you strengthen the movements later required for a muscle-up. Ring rows, chest-to-bar ring pull ups and more in the video.