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Old 09-11-2009, 12:10 AM   #1
Bert Brams
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The Muscle-Up and Dropping Down

I searched for standards on the Crossfit Games concerning the muscle-up, but found very little: is it allowed to drop down on the ground between reps, or do you need to start every rep from a full hang from the rings?

The latter variation makes it of course much more difficult.

What is the standard for the competitions and for the games?

Any experiences with starting every rep from full hang versus dropping down are welcome.
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Old 09-11-2009, 12:38 AM   #2
Katherine Derbyshire
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Re: The Muscle-Up and Dropping Down

Not sure what you mean by dropping down... in a true unassisted muscle-up, your feet can't reach the ground at the bottom, so dropping to the ground necessarily means letting go of the rings.

I am not an expert or a Games judge, but as I understand it each rep begins and ends at full extension: arms above head with elbows extended at the bottom, shoulders above rings with elbows extended at the top. Kipping is allowed, though: you don't have to stop at a dead hang at the bottom.

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Old 09-11-2009, 02:49 AM   #3
Blair Robert Lowe
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Re: The Muscle-Up and Dropping Down

Bert each rep had to be started in a long hang. Most people start in a long hang in a false grip. To get your elbows straight while doing this you have to turn your wrists out so the palms face away from your body to your side.

They were allowed to come down to rest or regrip but each rep had to start from a hang with the feet free off the ground.

To stay in a hang you have to roll back into a false grip as you lower from support.

Some of the qualifiers allowed for starting in an inverted L hang also called an inverted pike or basket hang. Kick the legs to vertical and push/pull to support. This is called a ring kip in gymnastics and has been the subject of whether this is the same as a muscle-up. It has been called an inverted muscle-up at times.
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Old 09-11-2009, 03:19 AM   #4
Bert Brams
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Re: The Muscle-Up and Dropping Down

Blair and Katherine, thanks!

This made things very clear. Time to turn those wrist out then.
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Old 09-11-2009, 09:21 PM   #5
Blair Robert Lowe
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Re: The Muscle-Up and Dropping Down

Yep, it's honestly not a big deal, imo. The false grip gets a little more squirrely as you turn out is all.
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Old 09-11-2009, 09:37 PM   #6
Michael R. Miller
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Re: The Muscle-Up and Dropping Down

Yeah when you turn your wrist out like that it really test your false grip abilities. On the flip side though it gives you the good lockout at the bottom so people cant say yeah but his arms were bent.
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Old 09-12-2009, 02:25 AM   #7
Scott Jenkins
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Re: The Muscle-Up and Dropping Down

Hello Bert, me and the rest of the 'sick lads' generally have a muscle up standard when performing them in metcons. Start hanging with the wrists flicked out to get full extension then at the completion of the dip you can either just drop to the floor or lower yourself back to full wrist flick in order to get consecutive muscle ups. Myself I usually try to get 3 or 4 consecutive and then refer to the dropping after the top of the dip.
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Old 09-14-2009, 02:31 AM   #8
Bert Brams
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Re: The Muscle-Up and Dropping Down

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Originally Posted by Scott Jenkins View Post
Hello Bert, me and the rest of the 'sick lads' generally have a muscle up standard when performing them in metcons. Start hanging with the wrists flicked out to get full extension then at the completion of the dip you can either just drop to the floor or lower yourself back to full wrist flick in order to get consecutive muscle ups. Myself I usually try to get 3 or 4 consecutive and then refer to the dropping after the top of the dip.
Hey Scott, that sounds manageable. I have a lot of difficulty doing many consecutive MU's without dropping down every once in a while.
I was however under the impression that you couldn't drop down at all during the competitions before your set is over, but thank god that is not the case.
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Old 09-15-2009, 01:47 PM   #9
Sean Dunston
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Re: The Muscle-Up and Dropping Down

I believe Jeff Tucker told us during our Gymnastics Cert (sorry if I am misquoting you, Tucker) that it, "is called a muscle up, not a muscle down." Getting up is the point. If you want to drop down from the rings and restart after each rep, that is your prerogative.

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Old 09-15-2009, 01:57 PM   #10
Steven Low
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Re: The Muscle-Up and Dropping Down

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Originally Posted by Sean Dunston View Post
I believe Jeff Tucker told us during our Gymnastics Cert (sorry if I am misquoting you, Tucker) that it, "is called a muscle up, not a muscle down." Getting up is the point. If you want to drop down from the rings and restart after each rep, that is your prerogative.

If you actually do the negative portion it's about 15-25% of the energy as the concentric from what I've found in my own MU training.

So you'll get a significantly slower time.
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