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5 Muscle Up Tips & Techniques


 I have a love/hate relationship with muscle ups, I love to hate them. I’ve done them, and I’ll go through spells where I can walk into the gym and crank out 2 or 3, then I’ll go through my proverbial dry spell where I can’t do a single one. I know I’m not the only one this affects, so I’ve gathered 10 different muscle up tips & techniques that will help you with your muscle ups. There are muscle up tips below for everyone, those who are trying to get their first, to those who have them and are trying to do them more efficiently.

“Efficiency Tips: Muscle-ups” with Chris Spealler

Let’s start off with CrossFit icon Chris Spealler taking you through not necessarily how to do a muscle up, but more about how to do a muscle up more efficiently. But there are good tips in here for those trying to fine tune the mechanics of a muscle up. Worth 5 minutes of your time.

How to Get a Muscle Up

Jason Stein of CrossFit Portland talks about how to go about getting your first muscle up. Has a great write up of supplemental exercises to help you develop the push & pulling strength that you need.
Read Full Article: How to Get A Muscle Up

Banded Muscle Ups with Carl Paoli

Gymnastics and mobility guru Carl Paoli shows you how to do banded muscle-ups. I actually worked with these prior to getting my first muscle up. They really help you feel/learn to control what your body is doing on the transition from pull to dip. Highly recommend these.
Watch Video: Banded Muscle Ups – Carl Paoli

CrossFit Journal – How to Get a Muscle Up

Straight from the source. The CrossFit Journal provides a (free) article on how to get a muscle up. This gives a very good break down and photos of each of the key steps. Also at the bottom is shows a harness that you can use to help you scale them. I’ve never seen one of these in person, but it looks really cool.
Read PDF: How to Get a Muscle Up

Muscle Up Tutorial

Crossfit 915 from El Paso Texas has a good right up on three key skills you need BEFORE you even attempt a muscle up. He shows you a few moves you can use to develop the pull/push strength that you’ll need to perform a muscle up.
Read Full Article: The Muscle Up Tutorial

rogue rings 5 Muscle Up Tips & Techniques

Need some rings for your garage? Can’t go wrong with Rogue Fitness rings.


Ready to try these out? Yea you are. Go hit the gym or your garage and work it out. Need some rings for your garage? You know I love Rogue Fitness’s gear, and yes they have gymnastic rings for sale.

What muscle up tips and tricks have worked for you in getting muscle ups down and done? Let’s talk about it in the comments.