Your video will begin in Muscle Ups for Women Tutorial Posted on Sat, 12 July 2014 in Muscle-Up Videos by Wodnation 543 Views 0 0 Hello, my name is Danielle Kepics. I’m here today at Integrated Fitness to talk to you about muscle ups. And hopefully getting your first muscle-up. This is specifically for women. So, first thing we want to talk about is getting a good warm up. Making sure your shoulders are nice and loose and you have some good blood flowing through your body. Next thing is finding the right grip on the ring. That’s your false grip right there. Next grip that I do is kind of a hybrid. So it’s kind of between a false grip and a regular grip. I’m not tucked up as I was in the false grip. Third option is just a regular grip, straight down like this. So, second would be hand position for your kip. This is probably the number one mistake that I see people making when they’re trying to get their first muscle-up. They’re really frustrated because their hands are turned the wrong way facing out. We want to keep them facing in this way. Next thing would be for your kip and timing. Whenever you kip, it’s kind of the same way you learn your pull-up. You want to use that hip drive to get as much force as you can up to the bar at the same as your pull. And the concept behind the muscle up is no different. So you want to make sure that your kip and your pull are in sync so that you get the most force in the most efficient manner possible. Next thing is what we call pull-through. So once you get up to the rings, we want to see slam your head through a fake plane of glass and put all your force forward to get in the most efficient position possible to get you up to your dip. While we’re talking about getting up to your dip, next thing you want to ensure is to have control of the rings. Another big mistake I see people make is their arms kind of slide out to the sides and they lose whatever progress they have made at that point. So what you want to do make sure to keep the rings real close to your body so that you can have as much force as possible driving up to your dip. So this is the stabilisation position we are talking about. So if it’s your first muscle-up you want to take a little bit of extra time, make sure you’re stable, your hands are not kind of flailing out and you lose position on your body. So that concludes my tutorial on how to get your first muscle up. Just as a reminder or some information, I recommend that you are able to do seven strict pull-ups and seven strict dips before you attempt your first muscle-up. Just to make sure that you have the strength and the physical capability to attempt this skill. Thanks!