Learn more about Gymnastic Strength Training®.

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Muscle-ups are a staple gymnastics strength training exercise and allow you to train a pull-up and dip at the same time. They also improve basic coordination by requiring the upper body to function athletically as a single unit.

Performance points:
1) Begin by hanging on the rings. Most beginners will find that using a false grip is essential for their muscle up work; however more advanced athletes may disregard its use.

2) Set a false grip in the following manner: grasp the ring in such a way that there is a diagonal line from the bottom knuckle on your index finger, across your palm to the heel of your hand as well as somewhat on the outside edge of your wrist. This will result in your wrist being quite bent with your hands firmly on top of the rings.

3) In the beginning, due to a lack of forearm and wrist flexibility, you may find it necessary to keep your elbows bent in order to maintain this false grip during the initial hang portion of the muscle up.

4) Now pull up until the rings reach the BOTTOM of your chest. It is important to note here that if your pull-up lacks sufficient ROM, you will be unable to smoothly transition from the pull-up to the dip portion of the muscle up.

5) To transition from chin-up to dip, roll your hands outward and press down to rotate your grip from a hang to a support. If you have performed this transition correctly, your elbows will now be pointing up toward the ceiling and your wrists will be firmly above the rings.

6) Now simply press up to a full support position on the rings with the elbows completely straight and the rings turned out past parallel. Achieving this correct support position is essential in laying the proper foundation for more advanced ring strength work in the future.

7) To complete the repetition, reverse the motion and descend back to a hang. As you transition down past the dip into the pull-up, allow the hands to slip back into a false grip in preparation for the start of the next rep.

8) In the event of getting "rips" or blisters on your wrists from the false grip, a little athletic tape will take care of the problem.

For beginners, I generally recommend performing three sets of five reps.

Further professional training advice as well as thousands of in-depth discussions regarding this type of conditioning are available at:
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