SHOW-OFF MOVE #2 STRICT MUS­CLE-UP

Men's Fitness - - Trainer | Mf Guide To Rings -

You’ve prob­a­bly seen peo­ple do the “kip­ping” ver­sion, jerk­ing and fling­ing them­selves above the rings like a sal­mon as­cend­ing a wa­ter­fall. In gym­nas­tics, though, the mus­cle-up is done strict: it’s a pull-up that tran­si­tions smoothly into a dip with min­i­mal move­ment from the legs. It’s also a move that com­mands re­spect wher­ever you bust it out. The ver­sion pic­tured, with legs straight, re­quires a huge amount of core strength and is an ad­vanced demon­stra­tion of the move. Start by us­ing the form guides on the right – once you’ve per­fected the ba­sics, you can try the straight-legged ver­sion.

STEP 1 THE GRIP

For the mus­cle-up, you’ll need to use a “false” grip, which means keep­ing your wrist above the rings. To do it, grip the ring and then point your knuckles back to­wards you, bring­ing the ring close to the crease of your wrist. At first, you’ll barely be able to straighten your arms from this po­si­tion. Work on hangs, rows and fi­nally pull-ups to get used to it.

STEP 2 THE PULL

You’ll need a solid body po­si­tion and a strong pull to get up to the tran­si­tion part without kick­ing. Bring your feet for­ward with straight legs and brace your abs, then pull your body as high as pos­si­ble while hold­ing the po­si­tion – your goal is to get to the point where your chin’s above your knuckles. Keep it slow and con­trolled. Do five sets of as many reps as pos­si­ble two or three times a week, un­til you can do five con­trolled reps.

STEP 3 THE TRAN­SI­TION

The tricky bit. Dur­ing the tran­si­tion, you’ll need to roll your shoul­ders for­wards to get your weight over your hands for the fi­nal push. Your body comes be­tween your hands as you bring your head for­wards. To get used to it, use the “baby mus­cle-up”: kneel on the ground and pull, us­ing as­sis­tance from your legs as you move through the tran­si­tion. Prac­tise for a few sets each ses­sion un­til you’re com­fort­able.

STEP 4 THE PUSH

This is the easy bit – if you can man­age a hand­ful of full-range ring dips, you’ll do it eas­ily. From the top, re­verse the move and con­trol the tran­si­tion down to build ec­cen­tric strength through­out the whole rep.

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