Tuesday

Transition Drill – With the false grip, perform a ring row where the chest touches the rings. From here, “shoot” the head forward and deep into the bottom of a ring dip. Then, jumping and pressing to lock out over the rings. This is done with the feet still on the floor to allow the beginner full control while executing the mechanics of a muscle up.

Intermediate…

False Grip Chest to Ring Pull Up – While securing a false grip, hang from the rings with fully locked out arms. From here, perform a strict pull up where the chest touches the rings. This is a fantastic strength builder and test to see if an athlete is ready for an unassisted muscle up.

Jumping Muscle Up – With rings at about eye level, perform a muscle up using the momentum of a jump off the ground. Similar to the transition drill a beginner would do, but this time jumping off the ground and performing a ring dip without assistance.

Advanced…

Stringing Multiple Reps – From the top of the rings in the locked out position, push the butt back with arms still locked out. Think about trying to sit down in an imaginary chair behind you. This forces the athlete to swing behind the rings, for a good position to kip right into another muscle up.