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Old 03-06-2010, 03:09 AM   #1
Tim Teets
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Question Muscle Up substitution?!?!?!?

Ok, so i've done some reading and it seems the consensus view that 3 or 4 dips in combination with 3 or 4 pull ups equals 1 muscle up.

So, does this mean if the WOD has 5 Muscle ups listed i do 15-20 dips followed immediately by 15-20 pull ups?

Just trying to make sure i get the proper workout from the WOD plan.

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Old 03-06-2010, 05:22 AM   #2
Steven Low
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Re: Muscle Up substitution?!?!?!?

Personally, I think that is the worst substitution ever.

Do weighted pullups/dips with +10-20% bodyweight instead or actually you know practice muscle ups...
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Old 03-06-2010, 06:41 AM   #3
Anthony Ricci
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Re: Muscle Up substitution?!?!?!?

Better off practicing progressions of MU especially working with false grip. Dips should be a given anyway-just sayin
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Old 03-07-2010, 06:27 AM   #4
Tim Teets
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Re: Muscle Up substitution?!?!?!?

Well i'd love to practice MUs, but my gym has no rings, or really anything close that'd work.

It has the standard squat station with a Pull up bar at the top, and a pull up bar with arm straps for hanging leg raises and such, but nothing else really. I don't know what else to do other than dips/pull-ups i guess
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Old 03-07-2010, 09:41 AM   #5
Steven Low
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Re: Muscle Up substitution?!?!?!?

WEighted... or practice bar MUs
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Old 03-07-2010, 03:29 PM   #6
Pearse Shields
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Re: Muscle Up substitution?!?!?!?

A good way to practice muscle-ups is on an empty barbell in a squat rack. It makes muscle-ups far easier to practice because you start your pull in a bent-arm position, and the barbell will rotate, making the transition a lot easier. It's the way I developed mine at first.
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Old 03-08-2010, 07:35 AM   #7
Miguel Vasquez
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Re: Muscle Up substitution?!?!?!?

watch Jason Khalipa on Crossfit Journal -training somebody to do the progression of Muscle Ups. Try those progressions. Those are good for substitute.
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Old 01-26-2011, 07:50 PM   #8
Joel Bosso
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Re: Muscle Up substitution?!?!?!?

First off, Sorry for resurrecting a zombie thread.

Now if in the opinion of most crossftters, that dips and pull ups are an ineffective progression to a muscle up why is it still advised by the HQ site?

Who is right and who is wrong?
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Old 01-26-2011, 10:11 PM   #9
Doug Blankenship
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Re: Muscle Up substitution?!?!?!?

Quote:
Originally Posted by Joel Bosso View Post
First off, Sorry for resurrecting a zombie thread.

Now if in the opinion of most crossftters, that dips and pull ups are an ineffective progression to a muscle up why is it still advised by the HQ site?

Who is right and who is wrong?
There isn't a clear cut authority that can say it has to be done this way or that way. CF has said what their sub should be when one cannot do muscle ups. Other's in here have said that is a horrible sub.

It's up for you to decide.
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Old 01-27-2011, 06:13 AM   #10
Nalin Prabhu
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Re: Muscle Up substitution?!?!?!?

The dips/ pullups sub may be an equivalent amount of work as a muscleup, BUT they will not get you any closer to actually getting a muscleup if you don't have one.

For a timed WoD, the sub may be fine, but there is really no skill transfer.

It's the same as the sub for those who can't do double unders:
Sure you can sub X3 or X5 singles for a WoD, but there is no skill transfer from one to the other.

My $0.02
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