Muscle up question

[Kiyoshi]

I can do over 20 regular dips and over 10 bulgarian dips on the rings and do over 10 L-sit pullups on the rings but I cant make the transition from pullup to dip. I know im strong enough for the muscle up but I cant get the technique down. I can do a jumping muscle up but not the kipping. What are some ways for learning how to do the transition from pullup to dip?

[Blairbob]

1. Skip the jumping MU.

2. Skip the kipping MU as far as we think of a kipping MU as one done by CF.

3. Work RTO support, lower to false grip in hang or L-hang (helps when your rings are not so high).

4. Do holds in the top of the pullup in a false grip.

5. Do russian PB dips.

6. Possibly use a weight band or bicycle tube to assist you in working the MU properly without a jump or kip.

[Kiyoshi]

1. Skip the jumping MU.

2. Skip the kipping MU as far as we think of a kipping MU as one done by CF.

3. Work RTO support, lower to false grip in hang or L-hang (helps when your rings are not so high).

4. Do holds in the top of the pullup in a false grip.

5. Do russian PB dips.

6. Possibly use a weight band or bicycle tube to assist you in working the MU properly without a jump or kip.

3. Sorry what is a RTO support?

4. so like hold a static position during my pullup?

PS: I can do muscle ups just fine when climbing a wall just not the rings

I appreciate the quick reply very kind of you all

[Joshua Naterman]

False grip pull ups and Russian dips are what you need.

RTO= rings turned out

Search my username on youtube, I have a video specifically about this that has helped a ton of people.

[Blairbob]

putting your youtube account in your signature may prove helpful.

[Joshua Naterman]

*whacks head* Duh! Good call.

[Erik Sjolin]

What are some good warm up drills before doing any muscle ups? I recently got a nice slow transition, but a couple days after it hurt like hell (tricep near elbow), so I definitely have to go slow and build up. What I mean is, before doing any planche or BL work, I do the wrist stretches and planche leans (60s = 30s fingers back and 30s 45 degree), and now they don't hurt at all. Is there something like that for the muscle up?

[Joshua Naterman]

I personally found that tricep push-ups work well for that. A lot of people call them "diamond push ups: because you touch your thumbs and index fingers together, and then lower your chest to your hands. You'll notice the extreme angle on the upper arms immediately, and this will be great prehab for your triceps. FOr a warm up, I'd do a set or two of full ROM. For conditioning, I'd do a static hold with your chest just barely off of your hands. At first, I'd do that on your knees for a while. I know, it's girly, but you want to start slow with extreme angles like that! It worked well for me. I don't know what anyone else does.