Gymnastics Moves | Strict Muscle Up Transition Drill


This is a drill for strengthening a strict muscle up. This is for the challenging transition area where you go under to over the rings. Start with your feet on the ground and grab the rings as if you were in the bottom position of the dip. this is where you catch yourself in the muscle up. Focus on keeping your elbows tucked in and not letting them flare out to the side.

Lower yourself to catch the false grip, keeping your hands close to the body. From this position pull back to where you started. For a more challenging version, put your feet out in front of you and lock your knees out so there is less support from your legs. This will help you understand what muscles to recruit throught the transition area.

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