The Muscle-Up is the king of gymnastic movements and one of our high-skill movements. Not to mention they make you look like a total beast!
Depending what you need to work on in the Muscle-Up, there are different skills and drills you can practice regularly to master this movement.
The below program is just an example of a Muscle-Up program you can follow, but programs differ depending on the athlete.
Some athletes are stronger in the pull and weaker in the kip, so the program below would not be helpful for this athlete.
This is why we recommend some form of Personal Programming when it comes to working the individual elements of the Muscle-Up because everyone is different.
Two-Week Example of Muscle-Up Personal Programming:
Week 1: Complete this twice during the week, with three days of rest between working days.
Warm Up: 5×5 Ring Transitions
A1) 4×2 Weighted Ring Dips
A2) 4×5 False Grip Ring Pull-Ups Negatives
A3) 4×8 Ring Push-Up with Turnout
*Complete these as a circuit style super set with plenty of rest.
Week 2: Complete this twice during the week, with three days of rest between working days.
A1) 5×3 Hollow Body Ring Pull-Up (False grip, ring to sternum)
A2) 5×5 Weighted Ring Dips
*Complete these two movements as a circuit style super set with plenty of rest.
Week 3: Retest the Muscle-Up
P.S. If you feel you are close but have not yet nailed a Muscle-Up or maybe you are looking to do 5, 10, or even 15 unbroken Muscle-Ups in a row, follow up with a Coach and have one of us watch your form and technique. With a few simple pointers and the right program, you will be sure to improve your Muscle-Ups.
Watch our “How To” Video on The Muscle-Up Now: