Inspire Skills- How to do a Muscle-Up on Rings

Inspire Skills- How to do a Muscle-Up on Rings


Hi, I’m Lucas, and this is the muscle-up. This is the muscle-up, and here are some tips and drills on how to improve it. For the muscle-up,
one of the most important things is the strength. So what we’re going to do is we’re going to
start off with the chin-up. We have Max here, he’s going to do two chin-ups from a dead
hang, no swing, and no kipping action to substitute for strength. One, two. If that’s easy for
the gymnast, we’re going to switch to a reverse grip, and proceed to do the same thing, so
targeting different muscles in the arms. One, two. If this is easy for the gymnast, we’re
now going to incorporate some arm directional changes. So Max is going to do a chin-up,
and then switch grips while in the chin-up position. This targets single arm strength a little
bit more. So the first part of the muscle-up was the chin-up. Now, we’re going to be moving
on to the dip. Once we get above the rings, the gymnast has to go all the way down to
over a ninety degree bend in the elbows, and push back up. Again, from strict position,
and we’ll do that three times. Two, and one more. Perfect. If the gymnast is finding
the dip a little bit too hard, we can varying resistance bands to take away some of the
weight. Clipping it over the bar. Perfect! We can use the resistance bands like Owen
has here to do dips with a little bit more help, and again, we’ll repeat three times.
1, 2, hips are perfectly straight, and three. Awesome! One of the hardest part about the
muscle-up is transitioning from below to above the rings. So what we can do is we can mimic
this with the parallel bars, going from upper arm, and then dipping up, creating that transition
forwards of our weight. Like Max will do, and we’re going to do two times. So down,
transition forwards, up. One. Down, back, transition forwards, and up. Perfect! So again,
paying attention, when max goes down to upper arm, then he transitions his shoulders up
and over top of his hands. Then, proceeding to do the dip. Perfect! Now that we’ve got
the strength for muscle-up, we’re going to move on to technique. So what will happen
is when people grab the rings, typically our wrists are going to line up perfectly straight
or vertical with the rings. What we need to do for muscle up is create a false grip or
an over-grip. This is where our weight from the wrists is on top of the rings. So Owen
here, is going to grab over top, and now he has weight on top, and he’s ready to start
the pulling for muscle-up. Once he pulls down, his elbows are going to stay perfectly in,
and he’s going to draw half a circle around his armpits to a dip position, just mimicking
like what we did on p-bars. Then, from here, a dip, just like the parallel bar dip. Just
as important as going up in the muscle-up is also going down, or creating a negative
muscle-up. So now he’s going to dip back down to the armpits, draw half a circle around
his armpits, and again, slowly back down, and he can lose his over-grip. Perfect! So
the gymnast is going to be starting vertically, with his wrists straight down from the rings.
Then, from here, he’s going to pull over to a false grip, creating his wrists to be on
top of the rings. Then he’s going to pull down to the chin-up, elbows stay in, draw
half a circle with his thumb around his shoulder blade, and then push down into the dip position.
Once the gymnast has gone to the dip position, we’re now going to do it negative and go back
down. So, dipping back down to the armpit, thumbs draw a circle halfway around forwards,
and then slowly through the chin-up to the false grip, and then loosen the false grip.
With false grip, some of the physical preparation that we can do is grabbing a small weight, nothing more than
five pounds, and the gymnast can go from a complete flex position, to a curl position,
working on the forearm strength to be able to pull the wrists in to get the shift that
we need for that muscle-up false grip. As well as wrist preparation, we also need flexibility
preparation. This drill here is a tricep dip, but what we’re using it for is actually to
create flexibility for the shoulder. So Owen here is going to drop down, his bum is going
to go as low as possible, and we’re creating as big an angle as we can to mimic that position
of when we come over the rings, and push back up, building also the tricep dip strength
that we also require. Now that we’ve perfected some of the strength over on the parallel
bars and single bar, we’re going to transition this over to the rings. The only thing that
makes the rings a little bit more difficult is the fact that they’re unstable, and easy
to move. So we have Max here, he’s going to jump up to the rings, get his false grip on
rings, and he’s going to do two chin-ups. One, aiming all the way down to the chest.
Two. Good. Now we’re going to lift him up all the way above the rings, and he’s going
to do two dips. Same thing, going all the way down to the armpits. One, two. Once the
gymnast has done the chin-ups and dips on the rings, we’re going to move onto the technique
just like we did with the bungee. So feet are going to come up on the box, Max is going
to be in a full support position. Now just like the parallel bars, he’s going to dip
down, armpits to the shoulder, then draw half a circle around his shoulder to the chin-up
position. Then from here, reverse back up, around the shoulder, and push back up. Perfect!
The gymnast can then try this again by themselves. Now that we’ve gone through the technique
on the lower rings, we’re going to bring it up to the higher rings. But, instead of going
up through the muscle-up, we’re actually going to focus only on negatives. So the gymnast can jump
up to support, then from a complete stop, he’s going to slowly lower down, going through
all positions. Through the dip, half a shoulder circle all the way down to a hang, and then
let go. Then climb back up, and we’re going to do this two times. The gymnast climbs all
the way back up. Good, and then same thing again. Slowly slowly down through the dip,
half a shoulder circle, down, and let go. Now that the gymnast has done this unassisted,
what we want to do is we want to add weight to them. So typically, we’d look for 10% of
the athlete’s body weight negative before they start going positive by themselves. So
Max here has 10 pounds on his ankles, and he’s going to do the same thing. So from support,
slowly down through a dip, half a circle to chin-up, and then slowly down from there,
and same thing two times. Awesome! As hanging on rings, it’s really hard to get into the false grip, what we can do to allow the gymnast to have false grip from stand is put something
under them that brings them up to a nice comfortable head height at the rings. So Owen here can
progressively get his false grip, feel comfortable, then from here, go for the chin-up right away.
With a slight spot form the coach, transition over, all the way up, and out, and same thing
slowly down. Perfect! So now that the gymnast has done this from a stand with a false grip,
what we’re going to do is we’re actually going to have him free-hang. So same thing with
the box backed up about one metre, Owen’s going to grab a little bit of a false grip,
and then step forwards off the box so he’s in a hanging false grip position. Then from
here, chin-up up, muscle-up all the way up, and then slowly back down. Same thing. Perfect!
Alright, now we’re going to do it without the box. So a coach-assisted lift up to the
rings, then a little bit of a lift from there so the gymnast can actually adjust and get
that over-grip position. Then, Max is going to proceed to do a muscle-up up above the
rings, go down, and transition from under to over on top of the rings, focusing on that
weight shift. So getting the false grip position, then Max can go up, push all the way up, down,
and just half below and then back up, three times. Yep. Below, back up, and then one more
time, below, and back up. Good, and then all the way down, and this is the muscle up.

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