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Legs, Legs, Legs!

No matter where you are in your process with muscle ups, let’s focus on one thing...OUR LEGS.!

  1. Purpose of our legs - our legs create a surface which guides us to better shapes and gives us more power.

  2. Positioning of our legs - thought process starting with the furthest body part away from the rings. Point your toes and squeeze your legs together like you’re trying to crush a watermelon with your thighs. This transfers over to active glutes and max amount of tension throughout the lower body and core. VS. Broken legs which cause lack of tension/power and throw off timing which usually result in an inefficient


1. Catch low on the rings 2. Almost have your first muscle up but haven’t yet 3. Chicken wing 4. have problems increasing volume when fatigued with Ring/Bar Muscle Ups. How to implement:

  1. No matter where you are in your journey you can start by jumping onto the rings and practicing your swing. Video your swing. What does it look like?

  2. Give your hands a rest and take it to the floor - simple yet effective, build a time base of hollow rocks to arch rocks. Same positioning - ankles together, squeeze your thighs. Start at :10 seconds each side then keep increasing by :10 seconds as it gets easier. 4 sets :10 Hollow Rocks into :10 Arch Rocks is a great place to start.

  3. Skill your muscle ups- At Underdogs we’ve been skilling our muscle ups weekly, so what a great opportunity to make this a focus, if you notice that your leg positioning is inefficient.

  4. Building a strong base and confident position when you are fresh will help you when you fatigue and are tired mid WOD.

Have fun - PRACTICE makes PERMANENT!

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