Workout: 30 Rounds for time of:
1 Clean and Jerk (135,95)
Time Cap: 30 minutes
Getting Better at the Muscle-up, with Russell Berger
In this video, CrossFit HQ Staff Member, Russell Berger explains a few ways to drill the muscle-up transition on the low rings.
When performing transitions as a scale for the muscle-up it is critical that you hit all of the following positions. The muscle-up requires both strength and technique! If you find yourself with 20 pull-ups and 20 dips you have all the “strength” to do a muscle-up, however you are lacking the neurological skills to allow you to productively apply force. You can only develop neurological skills by practicing, so working the transitions correctly will help. Below is a 4 step process that will guide you through the transition of the muscle-up.
Position 1: Below the rings. This is your starting point; you should be practicing this position with the false grip! Feet under the rings, and looking up at the ceiling.
Position 2: To the Rings. Using your legs, pull your body TO the rings, ideally the rings are pulled to the sternum and kept close together.
Position 3: Through the rings. This is where you transition your gaze from the celling to the floor; you can think of doing a sit-up. The rings should trace your chest, and the finish position is the bottom of the dip with shoulders and biceps touching the rings.
Position 4: On Top of the Rings: Now you can press yourself out of the dip. If you do not have the strength yet to perform a ring dip, but you have demonstrated stability on top of the rings, you can jump to support from Position 3.
It is very common for people to skip Position 3, meaning they jump from below the rings to on-top of the rings, without actually completing the transition. Unfortunately, bypassing this position will not help you develop the neurological skills required to eventually get that muscle-up.
So remember, Below, To, then and only then… Through the rings!