LEARN THE TECHNIQUE
Master the false grip and start with band-assisted reps
UNLOCK THE MUSCLE-UP
Build pulling strength and get your first rep
ADVANCED PROGRESSIONS
Muscle-ups with more reps, more weight or super slow
MINIMAL EQUIPMENT
Rings, bands and a weight vest. That’s it.RINGS MUSCLE UP
(3 PROGRAMS)
These programs help you master the ring muscle-up while developing general upper-body strength, muscle mass, and stability. Become comfortable with the false grip, learn the transition technique, and then integrate these into muscle-up drills.
Level 1 will help you get your first rings muscle-up. Level 2 will help you progress to muscle reps. Level 2 will increase your weighted muscle-up and bodyweight rep capacity.
These programs run for six weeks. Pick from training three days per week with only muscle-up sessions or five days per week with two sessions dedicated to lower body exercises.
Level 1: Chin-up x10, dips x10, band-assisted rings muscle-up (any amount of assistance)
Level 2: Rings muscle-up x1-3
Level 3: Rings muscle-up x4
THE B-BARS
THE BASEBAR
Perform any upper body exercise, but requires a little more floor space (35" x 39"). Setup in about 5 minutes and stores flat with rotating feet. Suitable for any level - easy to scale exercises with bands.
Primarily used for back/pulling exercises and doesn't require much floor space (33.5" x 35"). Setup in about 3 minutes and also stores flat with rotating feet. Suitable for any level - easy to scale exercises with bands.