Jan 27th, 2014
Author: Mike Minium
Many of you in Tier 2 are working on getting your first muscle-up. The video above is a great collection of progressions for you to be working on. It covers three different progressions, all of which need to be practiced. No single one of these will get you the muscle-up alone. The progressions come courtesy of the Outlaw Way.
As with all skill elements that we practice in CrossFit, performing the movements correctly from the get-go will yield the greatest results. So when in the video, it talks about pointing the toes, do it. When it tells you to focus on tight hollow and arch positions, make sure you’re really squeezing the glutes and abs when rocking between those two positions. And make sure you’re not bending those arms to initiate the hip drive in the second progression. Little things matter in these drills.
Just so it’s clear, you should have 3-5 strict pull-ups and 10 tight kipping pull-ups as a baseline level of strength before attempting to chase after a muscle-up. If you don’t have those, start working on getting those pull-ups.
The video is 18 minutes or so, but it is well worth your time to watch all of it. So the next time you see “Muscle-Up Progression” written on the whiteboard as part of the workout, get after it and practice these progressions.