#FlashyFriday: Strict Muscle-Up – Beyond Strength Performance NOVA

Another week rolling to a close, which means our third installment of #FlashyFriday is here! This week we are going over the STRICT muscle-up… Boom!

The strict muscle-up is not easy, but with a few simple cues/drills, it’s more attainable than many people think.

Kettlebell = False Grip on Rings

This realization has been one of the biggest game changers for myself, personally. If you’re familiar with how to grip a kettlebell with a single hand, then the false grip will be incredibly easy to learn on the rings.

[Credit: thanks to BSPNOVA member Lindsey Galloway for pointing this out]

Let’s start with the kettlebell

Now the rings

The deeper you can false grip the rings, the better your leverage for the muscle-up transition…

Arm Wrestle The Kettlebell/Ring

What the heck am I talking about? This cue will help your false grip, as well as your press. Getting your wrists into an overextended position will wreak havoc on either. Imagine you are trying to control the wrist in an arm wrestling match, flex your wrist into the bells/rings, and voilà! This is especially helpful with bigger/heavier bells…

I talked about this when we just hosted Artemis for her “I am Not Afraid to Lift” workshop this past weekend, and it seemed to help a lot of people. So I had to slip it in here before Artemis could steal it haha!

Alright, alright, check out the video:

Get after your STRICT muscle-up, and if this helped- hit us with the #FlashyFriday!

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Bio
Latest Posts

Chris Merritt

Owner at Beyond Strength Performance NOVA

Strength Coach/ B.S. Kinesiology, Pennsylvania State University/ Functional Range Conditioning Mobility Specialist/ FMS/ Strong First Level 1 Certified Kettlebell Instructor/ Owner of Beyond Strength Performance, LLC, Beyond Strength Performance NOVA, LLC, and Beyond Strength Performance Tactical, LLC

Latest posts by Chris Merritt (see all)

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