The #1 Reason Why You Wont Get A Muscle Up

Whether you are new to Welded or you have been doing it for years, chances are that you are well aware of what a muscle up is.   Some have mastered this movement while others dream of the day in which they will complete their very first one.   In the Welded world being able to get a muscle up is a badge of honor worn proudly by those who work so hard to finally make it over and on top of the rings.   So why does this one movement elude so many of us?  The answer is quite simple stop using the false grip!

Yes you heard me right, the #1 reason you probably are failing time and time again is because you are adapting a false grip instead of a standard grip.  What is the difference you ask?  The false grip is used mostly in the strict muscle up in which you keep your wrist over the top of the ring and your grip tight through the turnover!  The standard grip is used only in the kipping muscle up where your wrist is below the ring and your grip must loosen up during the turnover so your hand can roll over the ring to land into the bottom of the dip.



So where does it all go wrong?  Most people who are first learning a muscle up adapt a false grip and practice it using techniques from the floor where there is no kip and you are pulling half of your body or less depending if you are using a band to assist you or not.  As good as this might be to work on the mechanics of the muscle up, it starts to ingrain the false grip into our motor pattern each time that we practice it.


So whats the big deal?  The problem that most people face is not the strength to pull their hips up to the rings, but the ability to turnover when you get to the top!  The #1 problem that i constantly see with someone trying to get their first muscle up, is trying to use the false grip during the kip in which they lack forearm strength to maintain that hand position and fall into a standard grip midway through the movement.  At that point the athlete usually tries to keep a tight grip on the ring and doesn’t allow the wrist to roll over the ring which blocks you from being able to turnover making yourself look like this..


So what should you do?  Unless you are going to be doing a lot of strict ring muscle ups, adapt the standard grip and practice rolling your hand over the ring during the turnover.  This can be difficult to get the hang of first because you actually have to loosen your grip at the turnover point allowing your hands to glide over the top of the rings and into the dip position.  You can practice this by pulling from the ground or using devices like the Ring Thing.  The more you practice using muscle up techniques adapting the neutral grip the faster you will be on your way to becoming a muscle up Jedi!


Warm Up:  

Trainer Choice


Front Rack Lunges 5×5 each leg
Every 1:30




16 Min EMOM
Odd: 4 Clean & Jerk 135/95
Even: 1 round of Cindy

Adv: 155/105
Fail a minute, rest a minute.
Score is total completed rounds

Welded Lean

16 Min AMRAP

Buy in: 90 sec plank

10 Box Jumps 24/20

10 KB Swings 53/35

10 Wall Balls 20/14

Mobility Of the Day: Single Leg Flexion with ER bias (pg. 303)

Improves: Bottom of the Squat, Low Back and Hip Pain, Hip Flexion





8 to 9am





  • Toes to bar
  • Ab work





5:30 to 6:30pm with Coach Joel And Yogi Master Savina





6:30 to 7:30pm with Coach Kris