Page 1 Copy Created with Sketch.
Unlock this class

Series

Kipping Muscle Up 1

Now we're taking the muscle up to another level and performing the muscle up with a kip. This is a very complex movement pattern.

What we're going to do is use the candle stick role that we've been practicing and take it to the rings.

1) Take a band on the rings the same way we did with the row. Grab it tight and thread it behind your back. There should be slack.

2) Take a seat on the band and sit on it so that it's underneath your butt. Sit on the ground.

3) Pick your toes up, and pick your feet up. Your butt should be on the ground.

4) Extend your hips

You should not pull with your arms. Think toes up, snap the hips. If you keep driving the hips it will eventually bring you to a standing position.

5) Practice toes up, drive the hips, then stand.

6) Now practice tucking into a little ball. Drive your heels to your butt, perform a quick situp, and finish in the bottom of a dip in a little ball.

The progression at this point should be: toes, hips, knees, situp. Once you get comfortable stay in that position in the bottom of the dip pause there.

When you feel comfortable, perform the full movement: toes, hips, knees, situp, pause in the bottom of the dip, and do a strict or kipping dip.

Carl Paoli’s Online Workout Videos on Alo Moves

Carl’s Bio

Carl Paoli is globally recognised as a thought leader in Human Movement and a highly successful Strength and Conditioning (CrossFit) Coach, passionate about physical expression. In his upcoming book ”Free+style, Maximising Sport and Life Performance with Four Basic Movements” he shares his unique perspective which enabled him to coach two -time CrossFit Games champion Annie Thorisdottir to success and empowered him to interact with a community of hundreds of thousands of coaches and athletes on his website GymnasticsWOD.com. Born in San Francisco to Swedish parents, Carl grew up in Spain and is fluent in English, Spanish, and Swedish. He successfully competed in artistic gymnastics for 15 years, becoming the Spanish National Champion in Vault. Whilst being a highly valued coach to many, Carl continues to be a student constantly refining his thinking and philosophy on movement expression through the art of bboying (break dancing).