1. The false grip - This is where the wrists sit high on the rings, placing pressure on the palms. As you can see the kink in my wrists. Initially it will feel awkward, however with practice you will develop confidence, a tolerance and some wicked grip strength. The false grip is essential for doing a strict muscle up as it helps with the transition from the pull to the push. To improve on this area practice supporting your bodyweight in hanging position whilst maintaining a false grip.
2. The Pull - A strong and consistent pull up is key, so you don’t rely on the kipping or jerking movements. When pulling up try to keep your elbows tucked in to avoid shoulder injuries. To improve this part of the movement practice pull-ups where your chest meets your hand height. Resistance bands under your legs or weight assisted machines can be a good starting point.
3. The Transition - This is the hardest part of the movement as you can see in the video I’m still a little rusty. It’s important to draw the rings toward your sternum and get your chest over the rings whilst keeping hands and elbows close to your body. A good way to improve on this area is so set the rings low and practice with the assistance from your legs And/or you can start in the top position and practice slow controlled reps of the negative phase aka eccentric or downward phase.
4. The Push - Once you have transitioned you will end up in a deep dip position, therefore you must build strength throughout the full range of motion of a dip. A good way to improve on this area is to practice bodyweight dips with a full range of motion (where your forearms touch your biceps). This can be done on a dip bar or a further regression would be bench dips with the support of your legs.
✅ If you can do around 8-10 full range bodyweight pull ups with a false grip and 8-10 full range bodyweight dips you should be able to achieve a strict muscle up.
Be mindful 👉🏻 quality over quantity when attempting this complex movement 🙏🏼
Happy muscle upping 💪🏼