Hollis doing muscle ups.
Watch the muscle up when it is broken down and showed in slow motion. wmv
When training to get a muscle up, practice chest to bar pull ups, instead of just getting your chin over. Also practice making the bottom of your ring dips as low as possible.
Working on your bar muscle up will also get you one step closer. YouTube video
Workout:
21-18-15-12-9:
Ring Dips
Pull Ups (chest to bar)
Full Squat Cleans (men use 95 pounds, women use 75 pounds)
