30 muscle-ups
These are typically done on rings. If you don't have access to rings, then the exchange rates are:
- 1 muscle-up = 3 pull ups + 3 dips
- 1 muscle-up = 1 bar muscle-up
- 1 muscle-up = 1 wall muscle-up
A good tutorial can be found here.
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| Wall muscle-up |
7:58
ReplyDeleteOn rings.
Great article.
ReplyDeleteFor me, I will heed the warning of the article and postpone this one (or perhaps attempt a modified routine). The article cautions:
"Shoulder issues can definitely arise from the muscle-up due...If you have problems...You may have to forego the skill entirely."
Part of getting in shape is building strength and endurance. 90 reps of an advanced strength exercise is too much for me, as I am in the building phase and rehabbing an injury. I will work on a modified routine (besides 90 dips and 90 pull ups, which is also too much) and I will post it. Let's see what happens. Keep you posted.
Keep in mind that the muscle up, while requiring strength, is a skill movement. There is a technique to it. So if you're unable to do a muscle up, then certainly practice progressing towards doing one.
ReplyDeleteIn the meantime, develop the ability to do full bodyweight pull ups and dips with kipping. These will certainly go a long way in learning the technique of the muscle up.
It took me approximately 17 minutes. Since I cannot safely do one muscle up, I opted for the listed exchange rate and I did 90 chin ups and 90 dips using a weighted machine for help, effectively doing dips and chin ups on approximately 100lbs.
ReplyDelete9 minutes with 90 chin ups with a bit of a foot kick and 90 dips. I tried the wall but almost knocked it down. - Dan M.
ReplyDelete