For many Crossfitters, getting their first the muscle-up is a huge challenge. For those of you that have been trying for a while, it may seem like it is never going to happen. With that in mind here is a little inspiration and some help
This little guy makes it look easy. Pretty strict muscle up with no kip. If a 6 year old can do it, I promise that you can do it too.
Learning a bar muscle up is for many an easier starting point simply because the bar does not move like the rings. The following video breaks the bar muscle up into three progressions, the kipping pull-up (looks a little different look than the crossfit kip), the jumping muscle-up, and bar dips.
This video from Again Faster shows some muscle up progressions with no load to help you with the transition portion of the muscle up.
Here are some additional and unique muscle up progressions to help with the transition phase of the muscle up.
Great video from Jerry Hill…some similar things to the Again Faster videos, but I got my first Muscle Up after watching this one.
And finally, one last video with some skills and drills to help you get your first muscle up.
Put some of the things into your warm-up, practice your progressions and transitions regularly and this will be you in no time.
Good luck everyone…