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Muscle Up Drills: Gaining Control on the Rings

It’s fair to say that my muscle up game has been slacking lately.

I set a goal to change that by working more muscle up drills into my personal training. I thought I’d share my struggle/progress with you to help those of you at home, but to also help keep myself accountable. 😉 The above video is a great example of going back to the basic movements and trying to create that muscle memory and gain control on the rings.

You will need a box and rings. I am practicing that control in that “deep dip” position. Having a box close by is a great tool. This allows me to use by leg to knock out more reps safely with control. While preforming this drill, make sure to maintain that hallow body hold position. These drills are all about control NOT SPEED.

Do NOT perform the “push away” ring push ups until you can knock out 15 reg ring push ups with ease. Keep in mind while doing ring push ups, it’s important to maintain a neural neck, keep glutes active to maintain a tight core, and rings tight to body.

How to setup you rings

Measure from the tip of your fingers to your elbow, that is where your Rings should be setup. Set up in bridge, make sure that your rings are directly under your shoulders. It helps to keep your feet in line with your shoulders as well. This creates a more stable base.

Steps to Achieving Your First Muscle Up

Want to do your first muscle-up? Here’s how!

This video features several drills to help you achieve your first muscle up. Before performing the movements in this video, make sure you are able to perform strict pull ups, “perfect” push ups, strict dips, chest to bar pull ups. Practice your hallow body hold position from the ground as well as from the bar — Kipping technique.

It will also be beneficial to incorporate kettlebells into your workout to help improve grip strength (video coming soon). Start with the basics and progress from there. Best of luck. Hope this video was helpful.

Push-up Progressions

This video demonstrates various push up progressions that are utilized at RaceStart Training. Athletes who have a weaker upper body are often tempted do push ups from their knees. At RaceStart we don’t like to encourage athletes to perform knee push ups because it’s hard to progress from there. First, I would have them perform elevated push ups. Once that becomes easy then I would continue to lower them until their hips were parallel to the ground. If the athlete’s hips are still “bottoming out” (collapsing) from ground level push ups, I would recommend stacking ab mats under them, keeping their hips parallel to the ground. When executing push ups it’s important to keep your spine neutral and maintain full range of motion.

Regaining Shoulder Mobility With DRILLS

One area that many of us, myself included, suffer with are PUSH UPS (PU). As we perform a high volume of PU’s one of the most common faults I notice are internally rotated shoulders. It’s important that we do drills to help strengthen and stabilize our shoulder joint. Most importantly, that we stay on track with our mobility drills. Many times our weakness may not be our lack of strength, but rather our lack of mobility. As we develop our strength, it’s just as important to not lose that flexibility. Below, I have provided a quick video on how to regain shoulder mobility.

DRILLS to help strengthen/stabilize the shoulders:

  • Mix up your starting position. Start from the ground (or your sticking position) and push yourself all the way up into a bridge and lower yourself back down- if you’re struggling, lower yourself onto your knees first and then to the ground (making sure your core is tight, not allowing your hips to drop)
  • Practice push ups from different angles (desk height, 20 in. box height, 12 in. box height)
  • Add resistance bands
  • Practice push ups off the rings
  • Bench press
  • Dips
  • TGU
  • Plank, bridge, and L-Holds