I did my first muscle up in Thailand last year, I spent 20 minutes everyday on the rings for a month before I got my first one! It was such an awesome feeling, afeing of accomplishment.
However, since that day I hadn’t done anymore. Muscle ups rarely come up in workouts, they are somewhat of a party trick that only really come up in competitions or Hero wods.
Since last summer I had gotten a lot stronger but had also gained muscle mass so knew I wouldn’t just fly up on the rings. With this in my mind I spent my summer doing various progressions that would lead to more efficient muscle ups.
If you want to muscle up you need to be able to do a pull up! Sorry to say but I believe you need to have that basic, raw strength to be able to pull your body weight up. In order to help you get your first pull ups, use a band to put your feet in and start practising them before every session.
Dips are another exercise that you need to be competent with, I am not good at these but I keep practising. I practise these using a band and put one knee in the band and complete 5 x 5 at least twice a week.
Ring rows are another brilliant exercise that can be used to practise pulling your body up to the rings, remember to keep your body and core right.
A great exercise I have done this summer is a muscle up transition using a box. I placed the rings at just above hip height and stand on a box approximately 30cms high. On my toes I then go through the transition of a muscle up, dip, go beneath the rings, pull up to rings, head through and push up to extend arms. These were really tough when I started and made even harder by wearing a 14lbs weighted vest.
So then I came to have a go at a muscle up, a year later than my first one and to my surprise I did it and it was much easier than I thought. The time and effort I had put in to working both transitions and progressions had paid off.
Both my transitions and my muscle up videos are on Instagram, check it out hannah_j_lewis