Which Muscle Up Should I Learn First (Bar, Ring, Strict, Kipping?)
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- čas přidán 22. 08. 2024
- Want to know which Muscle Up is easier? Need some guidance on pre-requisites for each? I talk about Strict vs Kipping, Ring vs Bar, and some standards to hit along the way to make sure you're ready for all of them!
Want more muscle up coaching? Here are some links:
Free download: Ring Muscle Up Cheat Sheet - wodprep.com/mu...
Free Bar Muscle Up mini course - wodprep.com/ba...
8 Week Ring MU course with coaching (results guaranteed) - wodprep.com/mu...
8 Week Bar MU course with coaching (results guaranteed) - wodprep.com/ba...
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Free download: Ring Muscle Up Cheat Sheet - wodprep.com/muscle-ups/
Free Bar Muscle Up mini course - wodprep.com/bar-muscle-ups/
8 Week Ring MU course with coaching (results guaranteed) - wodprep.com/muscle-up-madness/
8 Week Bar MU course with coaching (results guaranteed) - wodprep.com/bar-muscle-up-mastery-open-1/
Thanks so much for this. I'm a 61 year old woman who's been trying to get strict ring muscle ups for 2 years (with a bunch of time off due to elbow pain and feeling demoralized). I'm back at it and determined. Currently, I can do 5-6 strict pull ups, and 1 very deep dip followed by 1 less-deep but decent dip. I'm working up to 8-10 pull ups (which I was able to do a few years ago) and 3-5 decent dips. My challenge is pulling the rings to my chest, not just shoulders. I'm going to follow your tips. Wish me luck!
About a month ago I hit my first kipping bar muscle up and today I hit my first kipping ring muscle up. I haven't watched the videos right before trying but having the knowledge in the back of my head has been super helpful in hitting these skills
I love muscle ups! Been on a journey with them for about 2-3 years. Up to 7reps straight bar, some kip but straight legs, and sets of 4 strict ring muscle ups, no kip. Not bad for 49! Thanks for the videos! Always great to get more insight.
One of your old vids actually helped me a lot in order to get my first BMU and then my RMU thank u. You rock
Amazing! So glad to hear - that's why I keep making them :)
Love the video!!! I can do a lot of pull-ups and dips but never a muscle up on bar or rings. I started on rings and learned you need to use the false grip. After a week of training with false grip I tried the ring muscle up and I got it!!!
That's just what I have progressed.... kipping bmu, now strict RMU. Awesome! Thanks 👍
Nice work!
Outstanding video, thank you! I’m working toward the strict ring muscle ups. I have an arm length which is a bit of a barrier (6’ arm span on 5’10” body) but making great progress. I really enjoy training on the rings due to the instability and compound muscle strength required and the effect on over muscle strength and growth.
- Strict PU 12
- Strict C2B 5
- Low ring dips 8
- Kipping C2B 8
- Kipping TTB 26
I fix kipping BMU but after the first or second I often get "chicken wing" BMU.
Have made some few kipping RMU.
No Strict BMU or RMU.
WOW! These are great numbers, and with a little coaching you could have all 4 types of muscle ups very easily. I highly suggest joining Bar Muscle Up Mastery first, then Muscle Up Madness. You'll be able to do SO MANY muscle ups! Join them here: wodprep.com/courses/
S.pull up: 7
S. Chest to bar: 3
Ring dip: 4
Kipping chest to bar:10
Kipping toes to bar: 15
Hi Ben, this are my numbers of the pre-requisites:
- strict pull up 10
- strict chest to bar 2
- super low ring dips 6
- kipping chest2bar 8
- kipping toes2bar 10
in my homegym I can not practice kipping ring muscle ups, only strict version. I feel not fare away from the strict RMU, but Iam not arrived. At the barmuscleup, I can not manage the kipping movement to the bar correctly. I have once managed a band assisted bar muscle up, but cant repeat that.
I would never the less go for a ring-muscle-up first. Thats why I trained the low ring dip und the false grip ring rows like crazy in the last weeks.
Thanks for the video and not losing my focus! Axel
These numbers mean you can ABSOLUTELY get a strict ring muscle up! Join Muscle Up Madness and I bet it happens in less than 2 weeks - wodprep.com/courses
love these videos! thank you!
Great video I had both Kipping Ring and Bar MU prior to Covid, I'm 53 so the road back is a lot longer. One unfortunate truth you touched on but most don't think about it is how much body weight matters. My box closed and CT had some tough regs for working out I gained over 25 pounds in 2 years. I'm a lot more "Gymnasty" when I'm lean, I'm down 15 from my peak, also weighted pull-ups add a lot to the explosion. I'm back to only 8 strict PU, 12 TTB and not enough mobility to kip a CTB right now.
Makes a huge difference huh!
Well that’s some quality content
49 Yr Old. 6 Kip Bar / 1 Strict Ring / 1 Kip Ring / 0 strict strict bar. My issue with the rings is the descent....
9 strict pu
3 strict c2b
Dont know about the ring dips, so will be working on these to get started on the strict ring muscle up
I can 't do kipping yet.
I wish I could have learned from WODprep from the get go. My progression is way out of wack. I have strict pull-ups and dips. I can get bar muscle ups and a ring muscle on a really good day however, I can’t do a chest to bar pull-up to save my life....
That is what I’m going to work on next. Step 1) look up WODprep chest to bar pull-ups.
Nice! Step 2 - join Kipping pull-up Performance (we will throw in a bonus kipping course too) wodprep.com/courses
So i've never been one to comment on any youtube video.... but been watching you guys for a year now, and this is the best video i think you guys have ever made :):):) had me laughing pretty hard when you left the guy on the rings haha, only improvement advice is work on the comedy acting haha :) but its fun so thank you!!!!
I can do kipping bar, I have done a few kipping ring, and today I did a few strict (chicken winged) bar muscle ups, now I just need strict ring and I've done them all
Thank you very much for this video
It’s very helpful
I do 8 chest to bar
8 toes to bar
I been practicing for 4 months but failed to do Muscle up
I really need ur help Sir
I have done SPU all the time, sometimes with weights up to 15 and 20kg but not C2B.
With speed, i can do a couple C2B but none in slow controlled movement. I couldn't pull to my abs at all.
SPU 15 or more
C2B 5 with speed
SMU none
I feel that the muscles to pull straight to chin vs to chest and beyond are different. The body angle are different as well.
Strict pull up 12
Strict ring dip 8
Strict c2b 5
I have strict rmu and rmu and Kipp bmu but no strict bmu
Thank u
Hi Ben, thanks for this awesome video!
Strict pull up 11
Strict c2b 3
Kipping pull up 16
Kipping c2b 7
Kipping T2B 16
Ring dips 5
Greetings
I just hate the transition from under the rings to above the rings always have had problems with it with strict work lol. Currently due to the pandemic can only get about 2 or 3 Kipping bmu as my gym currently doesn’t have rings but used to be able to do 7 to 10 of each. Never a strict though lol.
-strict pu 10 w/25# plate
-strict c2b 7
-deep dip 10
-kipping pu 20ish
-butterfly pu 8 lol
-kipping c2b 10
-kipping T2b 15ish
-bmu 3
I still need to get both the strict ones
Hope this helps - if you need help learning the strict movements, check out wodprep.com/courses - we have some amazing programs that can help!
Hello , coach , what is req fit butterfly pull-up?
Hey Ben --
I have 3 of the 4 muscle-ups. I have had a terrible time trying to get the strict bar m/u, and have never tried to do the 5 strict chest-to-bars before this video. I'm sure I can do at least 3, and will definitely shoot to get 5 before I try again. Assuming I can do 5, what's the best way to get a false grip on the bar without a box or some kind of support? What I mean by this is, I don't want to have to rely on a box, and I also don't want to look like an idiot trying to get my bar muscle-ups at a random park if I don't have access to a box.
10 strict PU, 6 strict deep dips, 3 unbroken strict CTB (& CTR). I’ve been working on kipping MU, but now I’m thinking I should start with strict. How do I build the strength in that 4 inch range to get the rings low enough that I can bend forward & dip out?
I can do banded transitions on low & high rings without floor contact.
I have no problem doing strict chest to bar pull-ups, but I absolutely suck at dips. To get to the muscle up, what could I do at home to improve my deep dips?
You could use two stools to dip from? Or get a set of rings if you have somewhere to hang them.
Three banded strict pull ups haha
8 bar pull ups
8 ring pull ups
7 deep ring dips
4 chest to bar
everything is strict... and yet the RMU does not wanna happen .. the transition is something crazy that looks like is gonna take another 100 years before being done...
Do you have any suggestions for improvement ? :)
Have you tried practising the transition on the low rings? With your feet on the floor? Also banded transitions are great too
3:08 "Let me show you a false grip"
*cut the video right before the false grip
lol