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Strict Muscle-Up Ability Exercise Improvement Program

Range of Motion’s Exercise Improvement Programs have been developed to assist in improving the ability to complete the movements that people most commonly struggle with. They are designed to be cycled through over time, with each session running for only five minutes. This allows them to be completed in addition to (not instead of) your regular programming.

  • Session 1: TEST: Max weight strict muscle-up. If you need assistance, use it (preferably by using the ‘Ring Thing’ and adding weight if necessary).
  • Session 2: Three sets of three reps of the following (each set unbroken): 5 second false grip hang with turn-out in hollow, strict pull-up (chest to rings), 5 second hold at top, 5 second lower.
  • Session 3: Three sets of three reps of the following (each set unbroken): 5 second dip support hold with turn-out in hollow, 5 second lower, 5 second dip support hold at bottom in hollow, strict ring dip.
  • Session 4: In five minutes, accumulate 15 strict muscle-ups using the ‘Ring Thing’. If you don’t have a ‘Ring Thing’ complete kneeling muscle-up transitions.
  • Session 5: Accumulate 20 muscle-up transitions with heels on ground. Begin in a false grip and lower back into the false grip every rep. Focus on an aggressive transition but do not use the hips to drive to the rings. End locked out in a strong hollow. Five minute cap.
  • Session 6: Take 5 mins to complete five very slow muscle-up lowers (from turnout at top to turn-out at bottom).
  • Session 7: In five minutes, accumulate 15 strict muscle-ups using the ‘Ring Thing’. If you don’t have a ‘Ring Thing’ complete kneeling muscle-up transitions.
  • Session 8: Accumulate eight muscle-ups with false grip. Use a partner to assist if needed. Five minute cap
Dan Williams

Dan Williams

Founder/Director

Dan Williams is the Director of Range of Motion and leads a team of Exercise Physiologists, Sports Scientists, Physiotherapists and Coaches. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology.