Movements Gymnastics Muscle-up

Overview & Demo

Suspend yourself from a set of rings with elbows fully extended. Pull yourself upwards and transition into the bottom of a "dip" position. Press yourself out of the dip by extending your elbows until you reach a supported ring position. The muscle-up is a basic gymnastics technique used to get from the bottom to the top of a set of rings. A false grip is most commonly used in order to ease the transition from pull-up to dip, though non-false grips can also be used.


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Totals (13 posts)

Reps 224

Recent Posts

  • 4 reps 5 times from 5 RFT: Muscle-ups, Thrusters, Single Arm Kettlebell Swings and Clean & Jerks on Dec 02, 2015
  • 4 reps 2 times from AMRAP 14 mins: Hang Squat Snatches, Hang Power Snatches, Ring Dips, 2 and more on Nov 15, 2015
  • 3 reps 3 times from AMRAP 6 mins: 100 m, Bumper Plate Burpees and Overhead Walks on Nov 09, 2015
  • 4 reps 3 times from AMRAP 7 mins: Burpees, Overhead Squats and Muscle-ups on Sep 30, 2015
  • 7 reps from Chipper: 400 m, Dumbbell Hang Power Cleans, Ring Dips, 6 and more on Sep 07, 2015
  • 20 reps from "FGB Style" - Muscle-ups, Sled Pushes and Sled Pushes on Jul 12, 2015
  • 20 reps from Chipper: Hip Extensions, Sled Push Low Handles, Sled Push High Handles and 5 more on May 28, 2015
  • 7 reps 2 times from AMRAP 17 mins: Power Cleans, Ring Dips, Bumper Plate Burpees and 400 m on Apr 27, 2015
  • 6 reps 3 times from 3 RFT: Supine Ring Rows, Overhead Plate Lunges and Rows on Apr 13, 2015
  • 21 reps from Amanda on Apr 04, 2015
  • 5 reps 3 times from AMRAP 7 mins: Box Jumps, Push Up (Rings)s and Dumbbell Hang Squat Clean To Thrusters on Mar 09, 2015
  • 5 reps 5 times from 5 RFT: Muscle-ups, Push Jerks and Burpee Shuttle Runs on Feb 18, 2015
  • 3 reps from Muscle-ups : 5x Max Rep on Feb 17, 2015

CrossFit Journal Articles

  • The Muscle-up
    The muscle-up gets you from under things to on them. It can be a critical survival skill. We do our muscle-ups from rings chiefly because that’s the hardest place possible.
  • DogTown CrossFit Muscle-Up Drills
    “Today, we’re going to show you a couple drills we’ve developed to help you get you through that transitional phase,” says Dusty Hyland, co-owner of DogTown CrossFit in Culver City, Calif. He’s joined by fellow coach Kelly Pearsall, and together they prov
  • Teaching the Muscle-Up to a Large Group: Part 1
    The muscle-up doesn’t have to be some mystical beast tamable only by the elite. Anyone can learn and perform muscle-ups using progressions and scaling. In this video series, learn how HQ trainer Pat Sherwood coaches his athletes through the gymnastics mov
  • Teaching the Muscle-up to a Large Group: Part 2
    The muscle-up doesn’t have to be some mystical beast tamable only by the elite. Anyone can learn and perform muscle-ups using progressions and scaling. In this video series, learn how HQ trainer Pat Sherwood coaches his athletes through the gymnastics mov
  • Multiple Muscle-Up Progressions
    The muscle-up is one of the most challenging CrossFit movements, and every Level 1 cert is filled with a few roars of joy as athletes finally manage to get themselves locked out above the rings for the first time. Leo Soubbotine of CrossFit Evolution o
  • Learning the Muscle-Up
    Most CrossFitters know Jason Khalipa as the 2008 CrossFit Games champ or the owner of CrossFit Santa Clara—but he’s also an HQ trainer. In this video, Jason puts the barbell down and teaches the muscle-up to an athlete named Ranbir, who’s just ne
  • Training the Muscle-Up
    Athletes who have been in that frustrating no man’s land between ring pull-up and ring dip have heard a multitude of cues shouted as they struggle through the transition with kicking legs and T-rex arms. Some cues are more helpful than others, and many
  • Assistance for Bodyweight Exercises
    With training bars and training plates we've been able to introduce the major lifts like squats, deadlifts, presses and jerks, cleans, and the snatch to all comers, including seniors, regardless of ability. This approach is not novel; many of the most suc
  • Muscle Up Training Progression
    Jeff Tucker from GSX Athletics presents his muscle-up training progression. Jeff is the coach for the CrossFit Gymnastics certification seminar. The first step is to have competency in a stable environment, such as with a bar dip. Then you should be ab
  • The Moves
    The CrossFit movements are functional, full-body movements that generate a great deal of power, and virtuosity in these movements requires instruction, practice and refinement. The movements are tremendously effective for producing fitness, but they are c

CrossFit Coach's Prep Course

The movements page is a breakdown from your workout programming. It is a great tool for analysis, but it does not show you how to effectively design, scale or evaluate your programming. We highly recommend attending the CrossFit Coach's Prep Course to learn how. We attended the course and learned a lot. Check out the Intro To Course video by Chris Spealler and Nicole Caroll.