Muscle Up Progression 5: The negative muscle up (HD)

The muscle up movement in reverse!

Eccentric loading for the muscle up, helps to build strength throughout the entire movement and strings everything together

-step by step
* start at the top of the rings in a full support position with hands turned out
* Slowly lower yourself down to the top of a dip position
* Bring your legs in front of you
* Use the weight of your legs to counterbalance yourself as you descend through the transition phase
* Maintain your false grip throughout the bottom portion until you reach your arms fully extended
* Stand up and restart from the top of the rings again

-main points
Make transition as smooth as possible
Use legs to counterbalance self
Maintain false grip after going through transition

-additional notes
As you work your way through the muscle up progressions you always want to attempt to see how you are getting on at stringing the movement together fully. Start at the top of a ring dip and then really slowly lower yourself down to the bottom of the rings and start to see can you do the transition with control. The main thing here is maintaining the false grip and doing it as slow as possible. Once you can start to do these for 5 reps you are well on your way to getting your first strict muscle up!

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Tom Morrison is the creator of The Simplistic Mobility Method and works with athletes on prerequisite movement capabilities for optimal strength, performance, and reduced risk of injury. He is a British weightlifting coach, martial artist, CrossFit trainer and competitor.
His passion is getting people to live a pain free life so they can do the things they enjoy, he works with professional MMA fighters, golfers, football and rugby players, strongmen, powerlifters, experienced CrossFit athletes and weightlifters, people with no mobility, people with hypermobility, people with chronic back, knee and shoulder injuries, and most commonly people with general tightness or pain that can’t seem to figure out why.

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[pablosmith]

Very effective exercise indeed! It works wonder on straight bar too. I did that several weeks in a row and it made a huge difference in my muscle up progression. Same for pull ups too. Lot of people tend to forget about those eccentric progressions. I think they're the best way to build strength, confidence and the technical aspect of the exercise. Good tip!