Muscle-ups - XR negative
M u s c l e - u p s allow y o u to train a p u l l - u p a n d d i p at t h e s a m e time. They also i m p r o v e basic coordination b y r e q u i r i n g the u p p e r b o d y t o function athletically as a single unit.
For this first variation, b e g i n n i n g from a st r a i g h t - a rm s u p p o r t on t h e rings, slowly l o w e r t h r o u g h a d i p to a st r ai gh t - a r m h a n g . Try to go especially slow t h r o u g h the transition from d i p to p u l l - u p . T h i n k of the negative transition as that section of t h e m u s c l e - u p w h e r e the b o d y changes from a s u p p o r t to a h a n g . Visually it m a y be m o s t helpful to notice t h a t d u r i n g a n e g a t i v e muscle- u p transition, t h e elbows change from p o i n t i n g u p t o p o i n t i n g d o w n .
Muscle-ups - XR j u m p i n g
I r e c o m m e n d setting y o u r false grip for j u m p i n g m u s c l e - u p s , as well as all other m u s c l e - u p variations, in t h e following m a n n e r : Your grip s h o u l d be p r e s s i n g on the r i n g in a d i a g o n a l line from the b o t t o m k n u c k l e on y o u r i n d e x finger, across y o u r p a l m to t h e heel of y o u r h a n d as well as s o m e w h a t on the o u t s i d e e d g e of y o u r w r i s t (this is w h e r e those w o n d e r f u l blisters on y o u r w r i s t c o m e from).
In the b e g i n n i n g , y o u will p r o b a b l y find it necessary to k e e p y o u r e l b o w s b e n t in o r d e r to m a i n t a i n this grip. As y o u reach the transition p o i n t from chin-up to d i p , roll y o u r h a n d s o u t w a r d a n d p r e s s d o w n to rotate y o u r g r i p from a h a n g to a s u p p o r t .
In the e v e n t of getting "rips" or blisters on y o u r w r i s t s from the false grip, a little athletic t a p e will take care of t h e p r o b l e m .
Every effort s h o u l d be m a d e to c o m p l e t e the transition w i t h the elbows p o i n t i n g " u p " to t h e ceiling. This positions the b o d y correctly for t h e d i p m o v e m e n t t o come.
For t h e j u m p i n g m u s c l e - u p s , initially adjust the h e i g h t of the rings so t h a t they are j u s t above t h e t o p of the h e a d . This m a k e s it substantially easier to m a i n t a i n t h e false grip as well as greatly i m p r o v i n g t h e leverage. As s t r e n g t h i m p r o v e s either progressively increase t h e h e i g h t of t h e rings above t h e h e a d or m o v e on to a m o r e difficult m u s c l e - u p variation.
Muscle-ups - XR k i p p i n g
Essentially this is a m u s c l e - u p on t h e r i n g s w h e r e either s w i n g or a k i p p i n g action is utilized to m a k e the m u s c l e - u p easier to complete. This variation m a y also be p e r f o r m e d on a straight bar, w h e r e it is slightly easier.
It is i m p o r t a n t to n o t e that w h e n utilized as a m o v e m e n t a d d r e s s i n g basic strength, these d y n a m i c variations, w h i l e helpful in facilitating the l e a r n i n g Difficulty rating:
T H E S C I E N C E O F G Y M N A S T I C S S T R E N G T H T R A I N I N G
curve, are n o t h o w e v e r the u l t i m a t e goal in this instance a n d every effort s h o u l d b e m a d e t o p r o g r e s s o n w a r d t o t h e n o n - d y n a m i c m u s c l e - u p variations.
Difficulty rating:
Muscle-ups - XR seated
As m e n t i o n e d in t h e p r e v i o u s variation, there are instances w h e r e t h e correct execution of a strict m u s c l e - u p m a y n o t yet be possible a n d the u s e of incorrect or s u b -op tim al t e c h n i q u e m a y be a necessary evil - b u t these variations s h o u l d be v i e w e d as t e m p o r a r y technical c o m p r o m i s e s a n d s h o u l d be left b e h i n d as soon as physically possible. A m u s c l e - u p is by definition a " m u s c l e " u p , n o t a " k i p " or " s w i n g " u p . Seated m u s c l e - u p s b e g i n the transition from a s w i n g i n g orientation to a s t r e n g t h orientation.
The h e i g h t of t h e rings will b e g i n s o m e w h a t above the t o p of the h e a d a n d t h e n p r o g r e s s u p w a r d to the current limits of the athlete's strength.
M a n y trainees m a k e t h e c o m m o n error of looking at the transition p h a s e of a m u s c l e - u p a s a n u n n e c e s s a r y h i n d r a n c e , one t h at r e t a r d s their m u s c l e - u p performance. N o t h i n g could be further from the t r u t h . In fact, the transition is one of the p r i m a r y reasons for t r a i n i n g t h e m u s c l e - u p ; it h e l p s to p r e p a r e the s h o u l d e r girdle, chest, lats a n d a r m s for t h e rigors of t h e m o r e a d v a n c e d ring s t r e n g t h elements tha t will be a d d r e s s e d later in All Muscle, No Iron. My r e c o m m e n d a t i o n is if y o u are going to train m u s c l e - u p s - train t h e m correctly. If y o u prefer to simply train the p u l l up or d i p p o r t i o n of the m o v e m e n t , I h a v e p r o v i d e d y o u w i t h a m u l t i t u d e of p u l l - u p a n d d i p specific m o v e m e n t s to choose from.
Unnecessarily s p e e d i n g or k i p p i n g t h o u g h the transition of a m u s c l e - u p is the s a m e as b o u n c i n g the b a r off the chest d u r i n g a h e a v y b e n c h press. It gives t h e illusion of greater strength, b u t in reality this is a g r a v e misconception. Yes, there are a great m a n y exercises w h e r e s p e e d is n o t only helpful b u t an essential c o m p o n e n t ; in the l o n g t e r m , h o w e v e r , m u s c l e - u p s are n o t one of t h e m .
Difficulty rating:
Muscle-ups - XR narrow
T h e easiest of t h e h a n g i n g n o n - k i p p i n g variations is to p e r f o r m t h e n a r r o w m u s c l e - u p w i t h the h a n d s p u l l e d in t o w a r d t h e center of t h e chest. This variation is so n a m e d d u e to t h e h a n d s b e i n g
At this stage, be sure to u s e a false grip.
Also, in o r d e r to b u i l d t h e m o s t s t r e n g t h w i t h this m o v e m e n t , strive to p e r f o r m this a n d the o t h e r s u b s e q u e n t "strict" m u s c l e - u p variations w i t h o u t p i k i n g t h e h i p s or l e a n i n g t h e chest f o r w a r d w h i l e t h e a r m s "transition" from a h a n g to a s u p p o r t grip. Ideally, the only m o v e m e n t s h o u l d be a p u l l i n g a n d straightening of t h e a r m s .
O n c e o n t o p i n t h e c o m p l e t e d s u p p o r t position, b e sure t h a t t h e elbows completely lock o u t straight w i t h the h a n d s t u r n e d o u t to 45 degrees. Until y o u h a v e achieved a relatively s m o o t h transition a n d t h e correct s u p p o r t position, I w o u l d r e c o m m e n d staying w i t h this variation.
By t h e w a y , just for fun one d a y I a l l o w e d my y o u n g e r athletes to h a v e a m u s c l e - u p contest for r e p s . Their record for strict m u s c l e - u p s e n d e d up b e i n g 13 (the t o p contestants actually d i d 15-17, b u t only perfect repetitions w e r e counted), w i t h n o s w i n g i n g , n o p i k i n g o f t h e h i p s a t a n y t i m e a n d n o l e a n i n g f o r w a r d of t h e chest allowed, a n d finishing w i t h e l b o w s locked a n d rings t u r n e d o u t at t h e t o p for t h e repetition to count.
T H E S C I E N C E O F G Y M N A S T I C S S T R E N G T H T R A I N I N G
Muscle-ups - XR w i d e
This h a r d e s t version of the b o d y w e i g h t m u s c l e - u p s to p e r f o r m is d o n e w i t h the h a n d s o u t w i d e of the s h o u l d e r s a n d w i t h o u t u s i n g a false grip. This one is brutal a n d begins to m i m i c the stress a n d strain of p e r f o r m i n g an iron cross.
Muscle-ups - straight bar
Rings for m u s c l e - u p s , w h i l e preferable for comfort, are n o t necessary. It is also possible to p e r f o r m m u s c l e - u p s on a straight bar. For this y o u will n e e d to u s e an exaggerated false grip.
At first, y o u will p r o b a b l y n o t be able to completely s t r a i g h t e n y o u r a r m s at t h e b o t t o m of t h e m o v e m e n t a n d retain y o u r false grip. This is fine, simply continue w i t h t h e m o v e m e n t a n d , a s y o u r s t r e n g t h a n d forearm flexibility i m p r o v e s , so will y o u r b o t t o m h a n g position.
If y o u are n o t allowing yourself to kip, the transition from t h e p u l l - u p to the d i p d u r i n g a straight b a r m u s c l e - u p is also m u c h h a r d e r as y o u are n o t able to lean forward. For future training p u r p o s e s h o w e v e r , this is actually preferable as a perfect m u s c l e - u p on the Xtreme Rings d o e s n ' t l e a n forward, b u t transitions w i t h the a r m s r e m a i n i n g o u t t o t h e sides rather t h a n m o v i n g f o r w a r d a n d b a c k w a r d .
Difficulty rating:
Muscle-ups - XR w e i g h t e d
M a n y p e o p l e on completing their first m u s c l e - u p are excited a n d i m m e d i a t e l y w a n t t o p r o c e e d o n t o w e i g h t e d m u s c l e - u p s . A s s u r e d l y w e i g h t e d m u s c l e - u p s are an excellent exercise a n d are, in fact, a staple in t h e conditioning p r o g r a m of my a d v a n c e d athletes. H o w e v e r , for the b e g i n n i n g a n d i n t e r m e d i a t e trainee, until all three of the m a i n b o d y w e i g h t m u s c l e - u p versions (narrow, m e d i u m a n d w i d e grips) h a v e b e e n m a s t e r e d w i t h a correct transition a n d perfect s u p p o r t position, the athlete s h o u l d forego w o r k i n g w e i g h t e d m u s c l e - u p s . O n l y t h e n h a s a s t r o n g e n o u g h f o u n d a t i o n b e e n built to that will allow t h e m to m a x i m i z e the benefits of the w e i g h t e d m u s c l e - u p .
W e i g h t e d m u s c l e - u p s m a y also be d o n e on a straight bar. T h e best w e i g h t e d single b a r m u s c l e - u p t h a t I h a v e seen is w i t h an a d d i t i o n a l half b o d y w e i g h t attached.
Generally I prefer to u s e a w e i g h t vest, if it h a s an athletic cut, a l t h o u g h a d d i n g w e i g h t at t h e ankles w i t h a n y l o n s t r a p will w o r k quite well also.
Ians
Beginning from a rear s u p p o r t on a single bar, p e r f o r m an u n d e r - g r i p K o r e a n d i p descent. F r o m this position, p u s h t h e s h o u l d e r s f o r w a r d w h i l e s i m u l t a n e o u s l y e x t e n d i n g the a r m s a n d l o w e r i n g the b o d y to a back lever. A c o m m o n m i s t a k e is failing to extend t h e s h o u l d e r s far e n o u g h f o r w a r d to achieve a t r u e back lever position d u r i n g this p o r t i o n of t h e m o v e m e n t .
F r o m t h e b a c k lever curl t h e b o d y u p t o t h e b o t t o m position o f t h e K o r e a n d i p a n d t h e n press back u p t o s u p p o r t . D o n o t a t t e m p t t o k e e p t h e b o d y h o r i z o n t a l d u r i n g the curl, b u t allow t h e torso a n d legs to d r o p naturally. K e e p i n g s o m e w h a t of a false g r i p d u r i n g t h e l o w e r to b a c k lever, will greatly facilitate the b o d y w e i g h t curl o u t of the lever.
This is an unbelievably b r u t a l exercise a n d , unassisted, can only be p e r f o r m e d by t h e v e r y strongest of athletes. Most other athletes will h a v e difficulty e v e n
T H E S C I E N C E O F G Y M N A S T I C S S T R E N G T H T R A I N I N G
Great care s h o u l d be t a k e n to g r a d u a l l y increase the intensity of this exercise. Steady state training is by far the m o s t effective a n d safest cyclical m e t h o d to u s e w i t h this m o v e m e n t .
Roeslers
F r o m a h a n g on the rings, perform a m u s c l e - u p that continues into a b e n t a r m p r e s s to h a n d s t a n d . Initially it is acceptable to p e r f o r m the press p o r t i o n of this m o v e m e n t to a s h o u l d e r stand, h o w e v e r this s h o u l d be d i s c o n t i n u e d in favor of a p r e s s to h a n d s t a n d as soon as possible. If y o u are n o t yet proficient at ring h a n d s t a n d s , feel free to s t r a d d l e the legs at the t o p of the b e n t a r m press h a n d s t a n d a n d u s e t h e ring straps t o stabilize the h a n d s t a n d .
These m a y be d o n e w i t h a b e n t a r m t u c k press to h a n d s t a n d , a b e n t a r m s t r a d d l e p r e s s to h a n d s t a n d , a b e n t a r m p i k e press to h a n d s t a n d or v e r y a d v a n c e d athletes m a y p e r f o r m t h e m w i t h a b e n t a r m straight b o d y p r e s s t o h a n d s t a n d (hollow b a c k press) as s h o w n in t h e p h o t o s below.
Difficulty rating:
Galimores
F r o m a front lever w i t h a s t r o n g false grip, allow the h i p s to d r o p w h i l e s i m u l t a n e o u s l y p u l l i n g the b o d y up above the rings a n d p r e s s i n g into a p l a n c h e . After achieving t h e planche, reverse the m o v e m e n t a n d d e s c e n d
Difficulty rating:
a t t e m p t i n g this m o v e m e n t , a n d this often despite substantial assistance from a h a n d spotter. The tension on t h e biceps is quite significant, h o w e v e r so are the p o t e n t i a l s t r e n g t h gains. This m o v e m e n t contains a legitimate b o d y w e i g h t curl with, no possibility w h a t s o e v e r of cheating. A d d in the r e q u i r e d active flexibility, static s t r e n g t h a n d p r e s s i n g s t r e n g t h a n d y o u h a v e a s u p e r i o r m o v e m e n t effective across a w i d e r a n g e of training c o m p o n e n t s .
b a c k to t h e front lever. D u r i n g t h e descent be sure to reset y o u r false grip as y o u p a s s t h r o u g h the transition.
Rings are r e q u i r e d for t h e execution of this element. These m a y be d o n e in tuck, a d v a n c e d tuck, 1/2 lay or l a y o u t positions in a d d i t i o n to the s t r a d d l e position s h o w n be lo w .