Crossfit Level 1 - Muscle Up - Four Additional Movements Summary (Movement Guide) Flashcards
The muscle up combines what 2 movements?
- pull up
- dip
Wat is key to linking the pull up and the dip in a muscle up?
The false grip and the positiong of the rings in the transition
What is the setup for a muscle up?
- rings set approximately shoulder width apart
- false grip on rings
- hang with arms extended
What is the execution of a muscle up?
- pull rings to sternum as torso leans back
- move the chest over the rings; hands and elbows stay close to body
What is the finish of a muscle up?
Complete at full arm extension in support position.
What is the muscle up teaching progression?
- ring support
- ring dip
- false grip
- kneeling muscle ups (Raise the rings or move the feet further in front of athlete to increase challenge)
- muslce up
What fault is displayed here?
Losing false grip.
What correction can be given to the fault (losing false grip) displayed here?
- ensure the false grip is set up before beginning a repetition
- allow the athelete to use bent arms as he or she continues to develop the strength to hold the falst grip with extended elbows
What fault is displayed here?
letting elbows falre during the pull or transition
What correction can be given to the fault (flaring elbows) displayed here?
have the athlete keep the elbows close to the ribcage throughout the movement.
What fault is displayed here?
Not pulling the rings low enough before beginning transition.
What corrections can be given to the fault (not pulling rings low enough) displayed here?
- cue the athlete to lean back and pull the rings to the sternum before beginning the transition
- have the athlet go back in the progression to the kneeling muscle-up drill, selecting a ring height that is challening
