Muscle Up’s For Everyone!
Troy sent this blog post to me, and I thought to myself, yep he’s the guy that should be teaching us muscle-ups. There are very few that can make them as effortless looking as Troy can. Read a few knowledge bombs from Troy and then start practicing.
For those who are interested in learning the Ring Muscle Up, I wanted to talk about the steps in progressions to achieve your goal, the swing.
There are two parts to a swing which are similar to a kipping pull-up, that is the backswing(extend/Open core) and front swing(contract/close core). In the backswing, your body should open up(extend) while still keeping your core and leg muscles tight, think of it as going into the superman stretch vertically. What you do not want is to bend your knees too much trying to bring your heels way up towards your back. What that does is opens your core open too much and disengages those key muscles needed to get that strong swing.The next part, the front swing is essential because a big powerful swing will give you all the momentum need to shoot up and over the rings into the catch. The front swing is essentially a hollow rock/L-Sit and the more aggressive it is, the better. What the key to an aggressive hollow is actively engaging your core as your legs swing forward.
After the backswing, you should aggressively start throwing your legs forward into the front swing. Your feet should LEAD your body to enter that hollow rock/L-Sit position, and at that time you will then kick your feet backward toward your butt and tuck your head down so that in your finished position you are looking at the ground.
The first part of progression work should be the aggressive back and frontward swing while just killing your hips to the rings and not trying to go over fully.