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How to get Your First Muscle-up

Thursday, March 15th, 2018

You will NEVER regret getting strong. NEVER.

If you have no idea what a muscle-up is, feel free to go back to scrolling. For those of you who know what I’m talking about and are mad that I didn’t let ya in on the secrets…puhlease keep reading.

The secret is, there is no secret. I saw lots of folks attempting muscle-ups during 18.3, and while I commend that daring spirit, the reality is, sometimes ya gotta look at the bigger picture, and risk vs. reward. If you’ve got the foundational pulling strength to be attempting muscle-ups and just need some technique work, then by all means, give it a shot. If you have to fling and flail yourself about, only to have the anterior structures attempt to support your entire body weight because you somehow managed to momentum yourself up and over the rings…well….perhaps you should go back to the drawing board.

I realize that I might get met by some resistance here, and that’s good. It’s healthy. And you know what else is healthy? My shoulders. Because I didn’t kill them doing stuff in 18.3 that I had no business trying. But, to each their own. The ego is a funny thing.

As for which exercises to do to develop this strength. Ask your coach. My guess is that if you’re working on muscle-ups you’re probably at some sort of training facility and saw someone else doing them. Coaches are there for a reason. If you’re not at a gym, well then use the same resources that originally put the muscle-up on your radar. And if you stilllllll can’t figure it out (aka you don’t want to go look), do strict pull-ups. Lots and lots and lots of strict pull-ups. And make sure you’re pulling to your chest while you’re at it. No one ever got a muscle-up by pulling to their chin. Can’t do a strict pull-up? Well then you certainly have absolutely no business working on muscle-up. End of story.

As always, 3 sets of 1 million.

Like it? Repost it. Don’t understand it? Hit me up and get #Maestrofied.

Special shoutout to @queenb_fitmom for the 🎥 love. ❤
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