Paoli’s Muscle-Up Progression: Part 2

CrossFit Journal (Video)

Now that you’ve done your time with band-assisted muscle-up prep in Part 1, Carl Paoli takes you to the next step.

In Part 2, the gymnastics and movement specialist jumps on the rings and swings. He does so with a pseudo-false grip: the thumb over the index finger. His hands turn out when his feet are behind him.

“If I have that and I can swing and the rings are still still and not going into this crazy swinging ring, then I’m good to go for the next step,” he explains.

Next: kipping and a big hip drive to get the hips as close to the rings as possible.

“I’m trying to keep my legs as straight as possible and just driving the hip up,” Paoli says.

From there, gravity takes care of the rest.

“Now from this hip-on-ring position, all I want to do is fall through by doing a sit-up, pull my heels to my butt,” Paoli says.

After pulling into the rings, drop the legs a bit, do a quick pump-kick, he says, and head right into the next rep.

Video by Again Faster.

6min 37sec

Additional audio: CrossFit Radio Episode 191 by Justin Judkins, published Sept. 28, 2011.