The muscle-up is one of the most challenging tests of strength for the amateur trainee. If you’ve mastered dips and pull-ups and you are looking for your next challenge, add the muscle-up to your arsenal.
If you want to learn this difficult move you will need some excellent guidance and Crossfit London’s Ring Training guide by Andrew Stemler is just what you need. I have been using this myself and it is brilliant – lots of drills, great pictures, easy to use. The introductory sections include items freely available elsewhere but the real meat of the guide is all the muscle-up stuff, which isn’t available anywhere else.
The guide is a snip at only £3.50 and if you buy it via gubernatrix.co.uk you will also be supporting this site and helping me to continue to bring you great training content.
The guide also covers more basic ring training so even if you are not ready for the muscle-up yet, you will benefit from the instruction. The guide’s content includes:
- Full body ring training guide, including how to perform squats, dips, chest flys etc on the rings
- A-Z of pull-up training
- Muscle-up progressions and drills
- Muscle-up instruction
So if you want to take full advantage of your rings and get a muscle-up this year, considering investing the price of a pint in a decent guide to help you on your way.
 Stumble it!
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Guys who do the rings at the Olympic Games always having amazing biceps.
You’re right about being extremely difficult….something I’d love to master though…Looks like a good book.
Kel
Amazing biceps, triceps, traps, lats, delts……
Yes, the book is really helping me at the moment! I’m not quite at the stage of attempting a full muscle-up yet so the drills are really useful.
Two days of false grip, and I can feel the tendonitis in my right wrist and elbow returning. Not good!
Andrew say something about safety but goes a bit light on the potential for injuries in wrists, elbows and shoulders in my opinion (see above). As far as I understand it, excessive ring/gymnastics training can lead to arthritis if you keep at it through life.
Otherwise, the booklet is a steal at the price.
PS: About old age, there is hope for us all. Just look at John Gill: http://www128.pair.com/r3d4k7/SeniorAthletesJohnGill.html
@ Rolfe: John Gill is very impressive. His site looks very interesting as well. Do you climb yourself?
I’ll see if I can get Andrew to expand upon the injury issue.
I used to climb 3-5 times a week for several years. Mostly outdoors on trad routes but indoors during winter. That was where I got my tendonitis and trick shoulders.
John Gill was a great inspiration back then, but even more now that I have got a taste for bodyweight exercises.
Dont give Andrew too much grief, the booklet was great with lots of good stuff in it. As I said, it was a steal.
Gubes,
A person can work on the weighted “Tactical Pullup” (chest to bar every time, & legs straight, pause at top and bottom of movement.) supersetted w/ dips. A friend of mine, has had great success w/ this type of tng. Especially doing them in sets of 5-6 in mass style workout. It takes longer but it is really worth it.
Guy
Ooo, very interesting. Thanks for the tip, Guy!
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Just bought this Gubes – hoping to nail the muscle up now I have some rings! Mr Stemler is making a fortune out of me! (bought my elite rings from him too!)
Good to hear – looking forward to seeing your first MU!
[...] Muscle-up and ring training guide [...]
It’s not a faux pas to drop in so late into the game, is it? Anyway, I’ve been working on ‘em for a bit and have finally been able to muster a few bar muscle-ups (with kip). An older gymnast gave (gives) me some pointers along the way.
Not at all! Saw your vid on youtube – very impressive.
[...] Ring training guide from Crossfit London [...]
[...] Ring training guide from Crossfit London [...]
[...] into them, step it up with the full ring training guide (including muscle-up drills) available here for [...]