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This time around, our trainer shows us more demonstrations of strict muscle-ups. In the routine, he does 4 sets of 3 reps with a forward roll and 3 kipping muscle-ups. Strict muscle-ups require a good amount of overall body strength, focus, and coordination. A muscle-up progression is something a lot of trainers dedicate time to mastering, and when the movement is done smoothly, it’s incredibly effective.
You start out with a false grip where the rings are closer to your wrists. If you have strong wrists, forearms and hands, this position will feel less awkward to you than most, and will take less practice to master. The next step in strict muscle-ups is the pull. A strong pull is the critical portion of a strict muscle-up progression, and is a good way to do a rep without any kipping or swinging. The next two steps are the transition and the push. Essentially, you lean forward and get into a position similar to the first step of a dip. From there, you push yourself up.
How many strict muscle-ups can you do in a single set? What exercises do you do to build up strength before performing strict muscle-ups? Let us know in the comments below, or by tweeting us @underwearexpert.