CrossFit - Getting Better at the Muscle-Up with Russell Berger

The CrossFit Journal - (journal.crossfit.com)
The hardest part of the muscle-up is neither the push nor the pull. It's keeping the rings close to the body during the transition to the bottom of the ring dip, says Level 1 Seminar Staff member Russell Berger.
To help athletes develop strength close to the body and ultimately improve the muscle-up, he introduces a drill to members of CrossFit Amundson in Santa Cruz, Calif. It begins at the bottom of the ring dip with both feet on the ground and the legs straight. From there, rock back on the heels and extend the arms to lower into the bottom of a ring row with the false grip engaged. To return, slowly pull the rings to the chest and pull the body through and back into the bottom of the ring dip. For increased difficulty, keep the rings in contact with the body, Berger adds.
The muscle-up, Berger explains, is really just pulling the rings to your chest and then rotating yourself into position on top of them.
"I'm not actually going up and down," Berger notes. "All this is is me rotating my ... shoulder below to over top by pulling my hands back into my armpits and dropping my chest towards the floor."
Video by Jordan Gravatt.

[@samvandervaeren3276]

This is wat I was searching for. Somebody that takes time for explaining the missing link

[@georgeyoung1810]

He was the lead instructor at my level 1 cert. Great coach!!!

[@robertreeve9387]

Very good tutorial, I am sure it will help transitions. The teacher is fantastic

[@lemonmia2756]

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[@StotanEly]

GREAT INSTRUCTION!

[@JonPedrohijo]

Jason Khalipa, the Crossfit Games 2008 champ, offers another great, detailed muscle up tutorial on youtube. I was able to get my first muscle up after watching his video. Russell seems like a fantastic instructor as well.

[@Alexpropman1]

Best muscle up tutorial video ever

[@seanjmoran]

I finally tried this after watching this tutorial for a few days and it really is more difficult than it looks. Definitely one of the best tips for transition I’ve seen. This is part of my routine now and I look forward to seeing how it helps me progress to the muscle up.

[@batteryfarmfilms]

What a great video, been looking for videos explaining the transition rather than just "really big sit up"

[@mythologicalmyth]

The most thorough explanation yet. Thank you!

[@brettkeith4033]

Russell was the head instructor at my level one course a few weeks ago. Great guy and very knowledgeable. If you ever have a chance to go to a course where he is instructing I would highly recommend going.

[@yuukikun5]

Really great teacher! Can adapt his teaching so that all his students understand! Really impressive :D

[@zhz6239]

Solid, detailed explanation. Best I've seen.

[@j0hn.un0]

best tutorial ever so far!! can't wait to hit the gym!! haha thanks

[@jfvgmex1]

Excellent tutorial! Thank you!

[@winemakerjasonmoore]

Can't wait to try this

[@HansumRob100]

Bought me first ring... so im happy im learning from the great vid..

[@kimdominic2859]

Have to try this at home Thanks for video

[@martilack]

yeah he seems like a great instructor/ gonna go practice this right now-

[@Uouttooo]

This must be one of the best tutorials for doing this.

[@CrossFitIVPowderSprings]

Great advice!

[@juanaguilera1]

Awesome piece of information. I have the strength but I struggle with the technique badly. I'll definitely bring this to my BOX

[@HELIOCGOMES]

PERFECT!!

[@Alysiipeice]

I NEED TO DO THIS!!

[@fernandosalvado3965]

awesome video ! thank you ! ...those shorts and socks thought...

[@slapski8566]

Great instructional video. I know I've still got to a way to go before I get my first M.U. Practice, Practice and then Practice some more

[@SuperGp1971]

good job, tx

[@edansw]

That was actually useful, and not just Boom you are up Boom shit others suggests

[@jfats100]

he does, but there are a couple people in there that should be working on losing weight before worrying about ring muscle ups!!

[@juikja]

The gymnastic rings shold be called the Ego Crusher..or the Holy Grail of fitness

[@russiantothefridge]

he seems like a great instructor

[@magiclightning5239]

good tuto….your watche is a G-Shock ?

[@Orangeemarmaladee]

Seems like it is a little bit early for those women to learn the muscle-up. I mean can they even do a deadhang pullup? Or a ring dip?

[@aslacuentayya]

Where the hell do I get the rings??

[@ninjaturtleforlife]

This is just practising one part of the technique of the MU. You can do that even when fat.

[@bamna8972]

Hey there, have you considered MUSCLEADER (look on Google)? There you can watch a great free video explaining the best way to start building noteworthy lean muscle very fast whilst reducing unwanted fat at the same time. Devan and hundreds of guys with the same goal experienced great success utilizing this technique. Hopefully it helps you also.

[@MackayMagik]

I love muscle-ups watch my video on my 2nd attempt at rings handstand push ups

[@Slowdraw44]

Used this technique for 2 workouts, then after recovery day, boom , got it done! Thanks Russell. m.kzbin.info/www/bejne/jWOpdGaOhKqlbNk

[@dholtman5977]

+Slowdraw44 Nice Job!

[@lemonmia2756]

Explosive muscle growth in a bottle? Ditch the unhealthy Pre-workout powders. Max your results with this proven to work muscle building Stack! dl.dropboxusercontent.com/s/gdlcoim8ll5luzw/incredible-muscle-growth.html?uid=69e174 CrossFit - Getting Better at the Muscle-Up with Russell Berger

[@BobRiosOficial]

yeah... very good indeed! seems to be easy, but no! haha

[@TheLMMish]

it's all easy until I get my feet of the ground and have no support :))

[@pandelosu]

she doesn't have the physique to 2 a muscle up first of all!

[@afrothunder142]

All he's doing is using momentum. Thats why crossfiters use rings instead of bars, they just swing up. They aren't typically strong. I'm not hating, but crossfit seems like something kids should be doing. Can't believe they charge to teach this shit. At least they'rr being active though, I guess....

[@darkmanddk]

Then don't use Morgan Freemans name and face because he would say silly things like this

[@afrothunder142]

darkmanddk What you said and what I said aren't really connecting. Can you please say something more relevant to the topic in your next comment?

[@darkmanddk]

Morgan Freeman All he's doing is using momentum: correct, CF is about fitness and doing as much work in shortest amount of time. Doing it like gymnasts would doesn't make sense. They aren't typically strong: I was about to say "wrong" but instead I'll say: compared to what? Gymnastics? Maybe when it comes muscle ups, but there are so many other excercises and disciplines where a crossfitter would have an advantage. (...) crossfit seems like something kids should be doing: kind of counter-productive argument when underneath your argument it states that crossfitters aren't doing excercises the right way. At least they'rr being active though: you guessed right!

[@afrothunder142]

darkmanddk Yeah, you don't see gymnast doing power cleans and what not. I'm not saying that cross fit is by any means easy, but it seems like they're less about actual work and more about aesthetics and just trying to look like they're doing crazy workouts (Not saying they aren't.) and making it easier on themselves. I'm not really sure why I even said anything about them though because as I don't care for cross fit, I don't really have any business being on here. I withdraw everything I said earlier (I know, kinda contradicts the first part of this comment.) So basically what I'm saying is that, it's whatever. I'm just now realizing that I was wrong to say anything and like I said earlier, don't care for cross fit therefor don't really have any business commenting on the video other than to listen to myself bitch.

[@navsquid32]

Using momentum? Wut? Did you even watch the video? This is a training progression of a strict muscle up transition. The ultimate expression of this movement is performed from a dead hang. You pull yourself up and then perform this transition. This is pretty much how every gymnastic gym in the world teaches the muscle up.