Muscle-Up Transition Drills
Videos by Travis Ewart

Are you working on getting your first muscle-up? Don’t know what to do when muscle-ups come up in your gymnastics skill session? Trying to perfect your muscle-up technique? If you answered yes to any of these questions then these drills are for you! Just like anything else in the gym and sport, technique plays a huge role in not only getting your first muscle-up, but also in making them as smooth and efficient as as possible.

Below, we have four muscle-up transition drills to help you get from under the rings to above the rings.

Muscle-Up Transition Drills
Videos by Travis Ewart

Are you working on getting your first muscle-up? Don’t know what to do when muscle-ups come up in your gymnastics skill session? Trying to perfect your muscle-up technique? If you answered yes to any of these questions then these drills are for you! Just like anything else in the gym and sport, technique plays a huge role in not only getting your first muscle-up, but also in making them as smooth and efficient as as possible.

Below, we have four muscle-up transition drills to help you get from under the rings to above the rings.

Midline Madness: The Dragon Flag
Video by Travis Ewart

Invictus Athlete Gymnastics coach, Travis Ewart, demonstrates three versions of a Dragon Flag core exercise.

The first of the three exercises (the most difficult) utilizes a straight body position on the decent.

The second demonstration utilizes a straight leg and a bent knee which is quite a bit easier. If you decide to choose this option we recommend alternating the bent leg to ensure balanced development of the body’s right and left hemispheres.

The third option is with two bent knees and is the easiest of the three options.

Midline Madness: The Dragon Flag
Video by Travis Ewart

Invictus Athlete Gymnastics coach, Travis Ewart, demonstrates three versions of a Dragon Flag core exercise.

The first of the three exercises (the most difficult) utilizes a straight body position on the decent.

The second demonstration utilizes a straight leg and a bent knee which is quite a bit easier. If you decide to choose this option we recommend alternating the bent leg to ensure balanced development of the body’s right and left hemispheres.

The third option is with two bent knees and is the easiest of the three options.

How to Band a Barbell to the Rig for Scaled Gymnastics Movements
Video by Travis Ewart

Invictus Gymnastics coach Travis Ewart discusses and demonstrates how to band a barbell to the rig. This technique is valuable for scaling movements such as Pull-Ups or Bar Muscle-Ups and can be used in a wide variety of other ways as well.

If you like this tutorial, or need more help with your gymnastics skills, check out Travis’s Online Gymnastics Program for supplemental workouts to add into your training week.

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