It is one of the most coveted CrossFit exercises that takes a ton of strength and practice to master.
The Muscle-Up. The muscle-up is a skill that is essentially a pull-up followed by a dip. It is used to take yourself from below a sets of rings or bar to above a set of rings or bar. Many can do a pull-up, and many can do a dip, but transitioning between the two takes a certain level of strength and coordination. The use of steps or the ground can help the muscle-up by allowing one to assist with the legs and jump off the ground. If you have a set of steps then simply use lower and lower steps as you get stronger. Muscle is a soft tissue found in most animals. Muscle cells contain protein filaments of actin and myosin that slide past one another, producing a contraction that changes both the length and the shape of the cell. Muscles function to produce force and motion. Whether you're an elite CrossFit athlete or just a fitness fanatic, the muscle up can take your upper-body workouts to a new level. More commonly performed on a high bar, the muscle up consists of two compound movements -- a pullup followed by a dip.  Editor's Picks. The muscle-up is one of the most coveted CrossFit exercises that takes a ton of strength and practice to master. In concept, a perfectly executed muscle-up may not look all that difficult to master, but the grip and the movements often prove a bit unnatural for anyone trying for the first time. The Four Steps to a Muscle-Up. STEP ONE: Hang from a pull-up bar with a false grip (thumbs on top the bar, not around). STEP TWO: Pull yourself up (chin to the bar). STEP THREE: 'Roll' your chest over the bar as a transition from a pull-up to a dip. STEP FOUR: Press your hands down and drive your body upwards (the dip) Assuming the grip is O.K., a common barrier to the muscle-up Is not being strong enough. Here’s the litmus: if you can do fifteen good pull-ups and fifteen good dips, then you’re strong enough. If you can’t, work your pull-ups and dips overtime until you can do the muscle-up. The muscle-up is astonishingly difficult to perform but unrivaled in building upper body strength, writes Coach Greg Glassman. 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 In the video on the right you can see me doing explosive muscle ups while swinging the legs and creating an S form with my body to help myself with the movement. A muscle up is a combination of two body weight exercises; the pull-up and the dip, so basically it is a pull up that is followed by a dip. Muscle ups are way harder than just doing pull ups or dips on their own! The Muscle-Up on a Bar. The muscle-up on a bar can be done in several ways which I’ll explain below. We’ll continue where we left off from the ring muscle-up and first talk about how to do the muscle-up slowly. This is the harder variation. The use of steps or the ground can help the muscle-up by allowing one to assist with the legs and jump off the ground. If you have a set of steps then simply use lower and lower steps as you get stronger. How to perform the muscle up exercise. Muscle ups are one of the most advance and hardest to perform body-weight exercise that you can do. They work on a lot of different muscle groups and will get all your upper body pumped. A muscle up is a combination of two body weight exercises; the pull-up and the dip, so basically it is a pull up that is followed by a dip. Muscle ups are way harder than just doing pull ups or dips on their own!
http://www.beastskills.com/the-muscle-up/ https://en.wikipedia.org/wiki/Muscle http://www.ehow.com/how_2126184_do-muscle-up.html http://www.mensfitness.com/training/pro-tips/master-muscle http://journal.crossfit.com/2002/11/the-muscleup-nov-02-cfj.tpl http://alongabbay.com/muscle-ups http://www.beastskills.com/the-muscle-up/ http://alongabbay.com/muscle-ups
what is a muscle up