So you want to master muscle ups but you’re still having problems? I know they are tough to get right, and most people push them away instead of starting to practice early. Don’t make this mistake. Think about the long term goal and gradually build up that base of strength and gymnastic ability over time. You CAN do this!
‘Don’t get frustrated, we all started somewhere. But you need to START, otherwise the magic will never happen…’
Try this 3 week program to build up a foundation of strength and technique
WEEK 1: REPEAT 3-4 TIMES
P.s. If you aren’t sure about any of the movements below, you can find them in the video above.
A: 3 rounds
- 50 sec on 10 sec off
- Hollow rock (without bobbing up and down)
- Superman rock (without bobbing up and down)
- False grip dead hangs
B: 3 rounds
5-8 strict pull ups (toes in front of the body with great tension in your abs)
In between 90 sec plank
WEEK 2: REPEAT 3-4 TIMES
A: 3 rounds
- 50 Sec on 10 sec off
- Handstand hold
- Max rep hollow rocks
- Max rep supermans
B: 3 rounds
5-8 strict chin ups (toes in front of the body for a great tension in your abs)
WEEK 3: REPEAT 3-4 TIMES
A: 3 rounds
- 10-15 muscle up swings (look in a great Superman and hollow position in the swing)
- 90 sec Hollow rock (without bobbing up and down)
- 90 sec Superman (without bobbing up and down)
B: 3 rounds
5 Ring chin ups pull below the chest
10 ring rows
So there is a basic plan to start building the foundations that will enable you to master muscle ups. Let’s look at some more technical technique tips to help you improve.
RING MUSCLE UP TIPS
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