Standing Muscle-Up
The Standing Muscle-Up is a great muscle-up progression for beginners because it teaches the muscle memory needed for a full muscle-up (an advanced bodyweight skill) while using only as much load as the athlete wants to put on the rings.
- Type Of Exercise: Strength
- Muscles: Forearms, Shoulders, Trapezius, Middle Back, Lats, Biceps, Triceps, Chest
- Difficulty: Moderate
- Equipment: Gymnastic Rings
Standing Muscle-Up
- Set a pair of gymnastic rings to just below chest height.
- Stand between them, grab ahold of them in a false grip, and, staying on your feet, lower down below them until your arms straighten.
- Row back up until your chest touches the rings.
- Now get your chest above the rings into the bottom of a dip by keeping the rings close to your body and shifting your shoulders forward.
- This should move your elbows back behind your torso.
- You must maintain the false grip throughout the pull and transition.
- Now that your chest is above the rings, pause momentarily.
- Now reverse the transition, row back down, and repeat for reps.
- Keep your feet on the ground throughout but use your legs as little as possible.
- Exercise: False Grip Pull-Up
- Type of Exercise: Strength
- Muscles: Forearms, Shoulders, Trapezius, Middle Back, Lats, Biceps, Abdominals
- Difficulty: Intermediate
- Equipment: Gymnastic Rings
- Exercise: Assisted Negative Muscle-Up
- Type of Exercise: Strength
- Muscles: Forearms, Shoulders, Trapezius, Middle Back, Lats, Biceps, Triceps, Chest
- Difficulty: Intermediate
- Equipment: Gymnastic Rings, Plyometric Box
