There are two exercises that get a lot of attention at CFDC: kipping pull-ups and muscle ups.
Both of these exercises are cool to watch, but they are also very difficult to perform.
The kipping pullup is like a standard pullup but there’s a dolphin kick that happens at the end when the body is lowered from the bar. The “kip” at the bottom seems to fuel a little momentum, which propels you back up to the bar to complete your next pullup. If you can do the kip, your pull-ups seems to be propelled by some magic force that allows you to complete many, many, pull-ups continuously very, very quickly.
However, finding the timing within the movement to initiate the kip seems to elude me. Even when one of the coaches or another member demonstrates the kip, my own attempts seem to undermine the goal of actually trying to get my head over the bar.
While there are many athletes at the box who have mastered the kip, the Muscle-Up Club seems to be much more exclusive. The muscle-up combines a pull-up with a ring dip – which both demand a lot of upper-body strength.
I can do a pullup and I can do a ring dip – so you would think I could have gotten my membership in the club a long time ago. I apply just about every day, but so far all of my applications have been rejected.
I just found this site that seems to document the mechanics of the muscle-up very well…
http://www.beastskills.com/MuscleUp.htm
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4 comments:
That's awesome that you can do ring dips and strict pullups! It took me about a month and a half to get the kipping pullup. You're right--it's the timing that's basically everything. Just work on the timing, and really concentrate on using your hips to propel your chin over the bar. Tyler's really good at demonstrating this skill, so I'd catch him sometime before/after a WOD for a mini-lesson. You can do it!!!! :)
Nice job on the thrusters yesterday, and I agree--the burpees were worse than the thrusters. The whole WOD was awful, but I think if we just did the thrusters sans the burpees, it would have felt better. But CrossFit isn't about doing what feels better, right? Today's WOD looks fun, actually! I'm happy tomorrow's my rest day, though--my legs aren't going to work after this one. We're coming to the 6 or 7 class, so we'll see you then!
Agreed, tonight's WOD looks fun -- though I think that's only because last night's was hell by comparison. See ya in da box.
Man, that Muscle-Up was the bane of my CrossFit existence for my first 2 or 3 months. I hated everyone saying "You're strong enough to do it you just need to figure it out."
As much as I hated to hear it it's true. Same as your kipping pull-up and muscle-up. If you have a strict pull-up you can kip, if you have a pull up and ring dip you can muscle-up. Try and spend about 5 minutes a day on each. I can show you some progressions that I learned a couple of weeks ago at the gymnastics cert if you want some help. Good luck!
The muscle up requires the ability to explode and leverage your body so that your strength can take advantage of weight distribution and momentum -- that's a lot of athleticism going on, no matter how strong you are. That technical ability is clear to see when I watch you guys do your muscle ups.
It's going to take some time.
Muscle ups are in the WOD tonight. It's gonna torture me to have to sub. I mean, I will probably have to sub some of the HSPU's too, but I will at least be able to Rx some of them. If you've got some pointers to get me on the road to see a muscle up in my future, any help is definitely appreciated!
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