The muscle-up is a strength skill. It starts from a hanging position. The gymnast is allowed to regrip in false grip with tight arms. The gymnast bends their arms, performing a pull-up. When the arms are bent as far as possible, position the arms in front of the chest, the body continues to rise and the rings from the chest move under the shoulders in upper arm support. The gymnast concludes the skill with a dip, extending the arms to the support position. The skill finishes with twisted semi frontal wrists. The rings are turned out and the arms are free from the straps. The rings do not touch the body. The gymnast is in a straight and slightly hollow position. The muscle-up should be performed in one continuous motion. The cables must remain taut (no slack). During the execution, the body is extended and slightly in a hollow position.
Half of the muscle up skill is the pull-up. That’s why the gymnast should emphasize on pull-ups on high bar or rings, and rope climbing. The skill starts in a hanging position, with over or under grip. The gymnast bends their arms and lifts their body up until the chin is raised over the bar. Swings are not permitted. The body should be in a slight hollow position.
The strength skill should be made on the parallel bars or on the rings. When the gymnast gains enough tricep and chest strength, they should switch into upper arm (chicken) dips.
A spotter is necessary to build up muscle memory for the skill, and to add enough experience and strength to perform the skill alone. The skill should make in repetitions.
Integral part of gymnastics coaching process are skill drills. They help gymnasts to learn easier and technically correct. With GYM DRILL PRO you will find variety of ideas for the most the basic gymnastics skills. There are plenty of images with skill drill progressions. It is intended to support explicitly the qualified coaches in their daily coaching business. DO NOT practice without the guidance of proper professionals.