How to train for a muscle up

The muscle up is simply a  pull up with a transition into a dip. It technically isn’t a gymnastic skill but rather just a movement used to get above the rings. This does not discredit how difficult it can be for  people to achieve, especially  those who are new to gymnastic strength training. So you have tried a muscle up and failed. You know what the movement looks like but you just can’t ‘get it’, the majority of the time it is just down to a lack of strength.

Get strong

Follow a process that is designed to meet your goals rather than taking a ‘hit and miss’ approach.  I often see this problem with the muscle up, people achieve it by chance rather than training for it and others fail until they follow a proper system. If  you struggle to do 3 pull ups or you can’t hold a false grip  then forget  the muscle up for awhile. Break the movement down and build strength in these movements. The muscle up will come to you much faster this way. We always start by building a foundation. It will save you a lot of future pain, injury and frustration.

False grip

Neutral vs. false grip

The false grip involves a grip that places the wrist on top of the rings rather than below, this facilitates an easier transition between the pull up and the dip in a muscle up. It will be uncomfortable at first but get use to it as it is vital for more advance movements and the piecing together of multiple movement for a routine. You need to be able to hang in a false grip before you can do a muscle up. For more on the false grip click here.

Movements to strengthen

1. False grip chin up (to sternum).
2. Front support.
3. Dip to front support.

What is strong enough?

1. False grip chin up : 5 x 5 reps.
2. Front support : 30 second holds.
3. Dip to front support : 5 x 5 reps.

Meeting these requirements won’t guarantee you a muscle up, it will probably require additional work such as on the transition, but it will certainly get you closer than ‘attempting’ the muscle up every time you set foot in the gym. So the next time a muscle up comes to mind, look where you are weak and work on that.

What it looks like when its put all together.

Stay tuned for part 2 where I will go through common sticking points, such as the transition phase.

Email info@movementbymod.com if you have any questions on training or nutrition. Mark O’Dwyer