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Today at Crossfit I was able to get my first 5 ring kipping muscle ups in a row!! My next goal is going to be 10 in a row but they're a challenging movement for me so I don't imagine that will be for a least a few more months.
I first learned muscle ups on the bar and then transferred onto the rings. The style I'm doing is a kipping muscle up, not a strick dead hang, I'd told those are equally as beneficial though when you isolate the muscles!
The Crossfit Journal did an awesome article if you're interested in learning the technique, check it out.. http://www.crossfit.com/journal/libra...
Here's what the article says:
The muscle-up is astonishingly difficult to perform, unrivaled in building upper
body strength, a critical survival skill, and most amazingly of all, virtually
unknown. This movement gets you from under things to on them. Let your imagination
Though containing a pull-up and a dip, its potency is due to neither. The heart of
the muscle-up is the transition from pull-up to dip, the agonizing moment when
you don't know if you're above or below.
That moment, the transition, can last from fractions to dozens of seconds. At low,
deliberate speeds, the muscle-up takes a toll physically and psychologically that
can only be justified by the benefit. No other movement can deliver the same upper
body strength. Period.
This Frankenstein's monster combination of pull-up and dip gives the exercise advantages that render it supreme among exercises as fundamental as the pull-up, rope climb, dips, push-ups, and even the almighty bench press.
We do our muscle-ups from rings chiefly because that's the hardest place possible.
Here's how to do a muscle-up on the rings:
1. Hang from a false grip
2. Pull the rings to your chest or "pull-up"
3. Roll your chest over the bottom of the rings
4. Press to support or "dip"
Again, click here to read the rest.. http://www.crossfit.com/journal/libra...