Movement Of The Week || Muscle Ups Part 2

On our final installation of #movement videos for the #crossfitopen, we’re bringing you another #muscleup skill/strength builder. These are sure to be #intheopen! Good luck this weekend and for the next 5! We’re rooting for you! @crossfitgames #crossfit #gymnasty #gymnastics #rings #crossfitopen2016 @txtim3 Muscle-up pt. 2 Arch / Hollow Kip Swing (On Rings) A tight compact kip swing is important to correctly perform dynamic gymnastics movements. Even more so on the the rings as they present a less stable apparatus than the bar. The swing should be initiated with the shoulders, the elbows must remain locked out, keep the belly tight in both the arch and hollow position, and keep the heels together and toes pointed. “Big Ring Swings” The goal here is to try to increase the range of the swing so the body rises up parallel to the floor.  The swing starts like the smaller arch / hollow swing but the athlete will lead by swinging  the feet high and continue the swing by driving the hips towards the ring. Perfecting this swing allows the athlete to “feel” weightless at the apex of the swing, so they know when to pull and turnover the rings Hips to RIngs This is a natural continuation of the previous swing. The athlete must be patient and allow the hips to rise as high as possible then pull the rings to the hips or ribs.  The goal is to maintain a tight body position throughout and keep the eyes on the toes during the pull.  This helps teach athletes to pull the rings lower to allow for an easier turnover. Jumping Muscle-ups This is a good practice drill for the “dynamic” turnover. Set the rings at highest position possible still allowing the turnover to be successful.  Performing sets of 8 to 10 reps will help athletes get comfortable catching and supporting their bodyweight in a low ring dip. The low ring dip catch position is common for an athlete’s first muscle-up. Muscle-up Once strong enough to perform a kip muscle-up timing, rhythm, and fluidity become the limiting factors for most in a muscle-up. The initial swing must be fluid and keep tension in the body and rings throughout. Athletes must be patient and let the hips rise while they pull the ring

A video posted by CrossFit Austin (@crossfitaustin) on Feb 24, 2016 at 1:57pm PST