Multiple Muscle Ups

Matt Stanley · 06-24-2006, 09:16 PM

I've set a goal for 10 consecutive MU's by the end of the year. My current best effort is 3. My biggest struggle is lowering myself from the "lower dip" to the "upper pull up" positions. This feels roughly equal and opposite to slowly lowering a heavy clean (another awkward activity). If I lower quickly, my false grip slips. If I lower slowly, I tire out quickly. I would appreciate and welcome any tips.....

Thanks in advance
Matt

Jerry Hill · 06-25-2006, 06:59 AM

elbows in
'****' the wrist's
accept the force of the transition (bottom of pull to redirection upward) in your lat's and shoulders

then play around with 2 methods:
1. on the way down pause in the dip and adjust grip
2. speed mu's - drop real hard from dip to bottom pull.

good luck!
-Jerry

Christian Lemburg · 06-26-2006, 12:15 AM

Matt,

there were similar threads here http://www.crossfit.com/discus/messages/22/16369.html and here http://www.crossfit.com/discus/messages/22/18764.html.

The key for me was to maintain the false grip by pushing the rings away from me, like the bar in a kipping pullup. This way, you don't drop straight down so much, but rather in an arc, making it much easier to maintain the grip.

Cheers,

Christian

Matt Stanley · 06-26-2006, 08:29 PM

Jerry, Christian,

Thanks for the tips. As of now, I do better when I lower myself slowly--when I tried speed MU's, I sped right to the ground. As an aside, I searched "multiple muscle up" before posting (using both 'or' and 'and') and wasn't pointed to either of the very helpful links Christian posted. Christian, did you remember those posts or do you have searching secrets?

Thanks again for the pointers.

Christian Lemburg · 06-27-2006, 12:27 AM

Matt,

I remembered the posts and searched for them. The search was "multiple muscle up" with keyword options '"And" (Match all keywords)'. The mentioned links show up as entries 22 and 41 for me in that search.

Cheers,

Christian

(Message edited by clemburg on June 27, 2006)

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06-24-2006, 09:16 PM	#1
Matt Stanley Member Profile: Join Date: Apr 2006 Location: san rafael ca Posts: 14	I've set a goal for 10 consecutive MU's by the end of the year. My current best effort is 3. My biggest struggle is lowering myself from the "lower dip" to the "upper pull up" positions. This feels roughly equal and opposite to slowly lowering a heavy clean (another awkward activity). If I lower quickly, my false grip slips. If I lower slowly, I tire out quickly. I would appreciate and welcome any tips..... Thanks in advance Matt

06-25-2006, 06:59 AM	#2
Jerry Hill Affiliate Profile: Join Date: Jan 2005 Location: Alexandria VA Posts: 649	elbows in '****' the wrist's accept the force of the transition (bottom of pull to redirection upward) in your lat's and shoulders then play around with 2 methods: 1. on the way down pause in the dip and adjust grip 2. speed mu's - drop real hard from dip to bottom pull. good luck! -Jerry

06-26-2006, 12:15 AM	#3
Christian Lemburg Member Profile: Join Date: Jan 2005 Location: Aachen NRW Posts: 308	Matt, there were similar threads here http://www.crossfit.com/discus/messages/22/16369.html and here http://www.crossfit.com/discus/messages/22/18764.html. The key for me was to maintain the false grip by pushing the rings away from me, like the bar in a kipping pullup. This way, you don't drop straight down so much, but rather in an arc, making it much easier to maintain the grip. Cheers, Christian

06-26-2006, 08:29 PM	#4
Matt Stanley Member Profile: Join Date: Apr 2006 Location: san rafael ca Posts: 14	Jerry, Christian, Thanks for the tips. As of now, I do better when I lower myself slowly--when I tried speed MU's, I sped right to the ground. As an aside, I searched "multiple muscle up" before posting (using both 'or' and 'and') and wasn't pointed to either of the very helpful links Christian posted. Christian, did you remember those posts or do you have searching secrets? Thanks again for the pointers.

06-27-2006, 12:27 AM	#5
Christian Lemburg Member Profile: Join Date: Jan 2005 Location: Aachen NRW Posts: 308	Matt, I remembered the posts and searched for them. The search was "multiple muscle up" with keyword options '"And" (Match all keywords)'. The mentioned links show up as entries 22 and 41 for me in that search. Cheers, Christian (Message edited by clemburg on June 27, 2006)