The Muscle Up

The Shane

For ages I've been attempting to do a muscle up or dare I dream muscle ups. I've watched enviously as the guys on crossfit do them with seeming ease and no matter how hard I try, no matter how many pull ups and dips I do something was always missing. Now thanks to the miracle of the internet and its capacity to share useful information - I have succeeded.

The key to my success was this little clip and mostly the the 2 seconds where it explains the grip.

http://www.youtube.com/watch?v=UD2QNs4iIiM

Beautiful. I did mine on rings but the basic idea is the same- grip more with the back of the hand.

now I need to do more.

ninjawitatitude

Congratulations shane.
For those that have never tried, the muscle up is one of the most difficult things a human being can do, especially on rings (unless your a gymnast). And before anyone says anything, this is not the same as doing it up a wall.
Just out of curiosity Shane what weight are you?
Also, have you tried the "false grip" technique? This will make it a lot easier. I say easier, I am of course lying, you will still be in hell, but with a lot more muscle-ups under your belt

Congrats again

Musashi

I'm still struggling to dip on rings, nearly face planted doing press ups on them!

As far as I know Gymnasts rate muscle ups as a "1" on the scale of Difficulty, those lads are animals!:D

How high is the mounting point for your rings? I'm finding it hard to get a place to hang them that is high enough for chins, may have to erect some scaffolding to perform muscle Ups!

Black Jack

impressive stuff, out of curiosity i see some you guys talk about 'rings' etc, where you guys train that has this equipment for gymnastic training etc, i dont know of anywhere that has this stuff

The Shane

False grip? do go on.

I got some rope, two metal rings about 15cm diameter and a tree- not olympic standard but it does the trick.

As for weight- sub wrestling -83kg, mma -77kg, sitting around in my fat pants now 85kg.

Drummo

I've already congratulated you on this Shane but you better get your 90kg pants out for Sunday!!!

Colm_OReilly

Drummo wrote:

I've already congratulated you on this Shane but you better get your 90kg pants out for Sunday!!!

Drummo I'm surprised at you. First off, free food has no calories - it's scientific fact. Secondly, when The Shane goes drinking, he also goes puking - so he should be hovering around 81 on Sunday, which is where Pad Thai and Swirls come in...

I was under the impression the crazy people at crossfit had added a handstand on the rings at the end of a muscle up, no?

Dragan

Colm_OReilly wrote:

I was under the impression the crazy people at crossfit had added a handstand on the rings at the end of a muscle up, no?

Nah, the muscle up is still what is is, the advanced guys always come up with something to make things more sick.

I think it was actually Eva from Crossfit who did it first, and everyone went, "now that is suitably horrible let give it a go!".

Sick, sick people.

columok

You fit freaks should have an SD/MA crossfit meet where you can all do windsprints/crazy stuff together.

Dragan

columok wrote:

You fit freaks should have an SD/MA crossfit meet where you can all do windsprints/crazy stuff together.

I much prefer to eat pies to be honest!!! Anyway....wait until you see my "Dice" system for fight conditioning.....it's nearly done and i am actually very excited about it!:)

The Shane

I've been using dice for a while.

My basic system was pick a couple of exercises of similar intent eg squat, deadlift, front squat for each muscle group. lash some dice against a wall to determine reps & sets - weight is determined by what I can do in those sets, then fire away.

You got something special up your sleeve?

My dice are wooden and go up to 6!

Dragan

The Shane wrote:

You got something special up your sleeve?

Oh yes, yes indeed!!!!! The dice system if good....but most of the excercises you can do don't really cover what might occur in a MMA match....and it doesn't really cover the randomness of a fight either....I'm basically trying to come up with a condtioning program that will be fight circumstance specific and also completely random each time you do it!

Roper

Dragan wrote:

Oh yes, yes indeed!!!!! The dice system if good....but most of the excercises you can do don't really cover what might occur in a MMA match....and it doesn't really cover the randomness of a fight either....I'm basically trying to come up with a condtioning program that will be fight circumstance specific and also completely random each time you do it!

You could also take it to its logical conclusion and make all your decisions that way, like in the novel The Diceman!:)

My chin up bar is the goalposts in the local park, which makes it completely impossible to do muscle-ups or many variations:mad: . Plans are afoot in my side entrance though.

abetarrush

i usta do dat in gymnastics, but left when i left TKD

damn my teenage laziness

Dragan

Roper wrote:

You could also take it to its logical conclusion and make all your decisions that way, like in the novel The Diceman!:)

I did that once, but then i dropped the dice and i had nothing to roll to see if i should pick it up or not.

Eventually i got hungry and stopped.

cavedave

How about a front lever?

one handed?
beastskills.com is a good site for these sorts of things.
I lived a weekend dicelife after reading the book. I would not recommend it.

Musashi

black jack wrote:

impressive stuff, out of curiosity i see some you guys talk about 'rings' etc, where you guys train that has this equipment for gymnastic training etc, i dont know of anywhere that has this stuff

I got mine here.... http://www.ringtraining.com/

roo1981

Hey Shane i reckon after all the muscleups you could give this ago

http://www.youtube.com/watch?v=6kGvj7yxJ2U

Musashi

Well Gawdammit! A Muscle Up is only a Basic Skill, not even an "A" class skill :eek:

http://www.drillsandskills.com/skills/Rings/

This shows vids. of each of the skill and power moves that score in Gymnastics competition, "E" Class !!