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Exercises Movements, technique & proper execution

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Old 12-26-2009, 07:10 PM   #1
Daniel Sonsini
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Muscle-Ups?

Do your arms have to be fully locked out at the start of the Muscle-Up?
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Old 12-26-2009, 07:18 PM   #2
Daniel Schmieding
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Re: Muscle-Ups?

Yes. Once you have your false grip, you'll likely have to turn the rings away from your body 180 degrees ("turned out") to allow your arms to reach lock-out.
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Old 12-27-2009, 06:33 AM   #3
Júlíus Magnússon
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Re: Muscle-Ups?

This is a big pet peeve of mine. A lot of people don't do this and it ****es me off. We go full extension for pull-ups, so why wouldn't we go full extension on muscle-ups?

Just saying.
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Old 12-27-2009, 02:06 PM   #4
Blair Robert Lowe
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Re: Muscle-Ups?

Many people's false grip will slip out when turn out at the bottom. That is why and it's a pain in the *** to do a kipping MU that way.
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Old 12-28-2009, 09:59 PM   #5
Andrew H. Meador
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Re: Muscle-Ups?

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Originally Posted by Blair Robert Lowe View Post
Many people's false grip will slip out when turn out at the bottom.
Then they need to strength that movement. I mean, if you've never done it, it's mind-boggling how much more difficult that extra inch is, you know? Same thing with the lock-out at the top - it's more difficult to hold yourself in the proper support than in the top of a typical ring dip. I think, Blair, that most CFers have such cursory knowledge of the rings that they should focus on it in their warm-ups, n'est ce pas?
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Old 12-29-2009, 07:12 AM   #6
Mark Markley
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Re: Muscle-Ups?

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Originally Posted by Andrew H. Meador View Post
I think, Blair, that most CFers have such cursory knowledge of the rings that they should focus on it in their warm-ups, n'est ce pas?
+1 this. My ringwork is for crap, and I have poor wrist strength. I've started doing 2-4 sets of false-grip ring pullups to my warmup or cash-out (as well as other wrist/forearm work). It also helps toughen up that square-inch of skin that suffers during muscle-ups.
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Old 12-29-2009, 12:10 PM   #7
Blair Robert Lowe
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Re: Muscle-Ups?

Quote:
most CFers have such cursory knowledge of the rings that they should focus on it in their warm-ups, n'est ce pas?
Quote:
I've started doing 2-4 sets of false-grip ring pullups to my warmup or cash-out
Tread carefully, this isn't constantly varied, blah-blah-blah. There seem to be a thought out process going on. You may die from this.

False grip ring pullups or body rows make a lot of sense. Cashing out with just some false grip hangs should be easily doable no matter what the WOD is though PU may be too much. I dunno about ring supports. After some WOD's my ring support may be nil to the point of any skill work may be a joke.

Adding in some support work pre WOD as skill work is a pretty good idea. Negative MU/lower downs (support to false grip).

Recently, I was contacted about helping a CFer with ring work since they compete in CF (my guess is their MU isn't happening) and I was thinking that some dedicated time on the rings is all they really need besides a bunch of PL. A set of rings and Roger Harrell's CFJ ring article is more than enough. I don't know if they have rings of their own or it's allowed in their gym. I'm gonna go spy today I think.

Some 1st hand work may be useful though, even video review is only so helpful because even with the notes, I don't remember all the cues sometimes.
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Old 12-29-2009, 01:27 PM   #8
Andrew H. Meador
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Re: Muscle-Ups?

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Then they need to strengthen that movement.
lol
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Old 12-29-2009, 01:38 PM   #9
Blair Robert Lowe
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Re: Muscle-Ups?

I guess I didn't notice. I was around my family for Xmas so too much being around pidgin english to think of proper english. Either that or the fact that our gym is half Eastern blok.
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Old 12-29-2009, 10:44 PM   #10
Jerod Furnice
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Re: Muscle-Ups?

I have a question.

I start at the dead hang on the rings, and then choke up to a false-grip, from which I do the muscle-up. When I lower to full extension, I sometimes lose the false grip and have to choke up again.

As I am beginning and ending the move at the dead-hang, doesn't this still constitute a complete movement, even though I am adjusting grip in the middle sometimes?
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