….Of course you do! It is one of the most coveted movements we do in CrossFit. A muscle up can be a demonstration of beauty, gymnastic skill, strength, and excellence. It can also be a ticket straight to the ER so the doctor can reattach your pectoral muscle or repair portions of your shoulder complex. Fear not, Wodstar has your back! Just as a prerequisite will allow you to advance to the next class in a college course, we have comprised a list of strength and skills prerequisites to set you on the proper path to safely achieving your first muscle up. Okay…this is what we need from you….

First, you must be able to do 6 to 8 strict, chin over the bar pullups. The shoulder complex is in an extremely vulnerable state when beginner athletes attempt dynamic gymnastic movements such as muscle-ups, kipping pull-ups, and handstand push-ups. Without enough strength in this area, you could get hurt.

Second, you must be able to do 2 to 3 strict ring dips. Who wants to get to the bottom of the muscle up and not be able to complete the rep?

Third, turn over progression. Using a band across a set of rings at dip height, sit across the band as you would in a swing. With long arms, hands in a false grip, and body rigid in a tight hollow rock parallel to the ground, begin to slowly fold at the hip. Dynamically open the hips and activate a pull with your lats while sending the hips to the rings. With a violent sit up and rings tight to the body, roll over into the bottom of your dip. Elbows should stay in close to the body.

This progression will teach you two things a) how to properly recruit the hip and just how important it is in performing a muscle up, and b) how it feels to turnover on the rings and the importance of keeping the rings close. If you fall from 1 foot off the ground you have a better chance of avoiding injury.

Now your ready for the big day! Go get em Wodstar!

P.S. Don’t forget to stretch and mobilize the shoulders. Warm muscle is safe muscle.