Ring Muscle Up Progression for Crossfit
Muscle Up Camp! This is a 4 week progression with three steps. All 3 steps should be practiced 3 times per week before attempting a full muscle-up on the rings. Adopted from Outlaw Crossfit's progression.
Front Lever Tutorial - Different Methods of Progression & Conditioning Exercises
In this video tutorial I'll show 3 different methods of progression as well as the best conditioning exercises to be able to do a front lever.
From a biomechanical point of view the front lever is a type III lever, which is bad news for us because it means we are at a mechanical disadvantage as the effort is much larger than the load. The amount of effort you need to overcome the resistance also depends on the distance between the fulcrum and the center of mass, the greater distance, the bigger the efforts required.
There is some misconception about the front lever being mostly a core exercise, when in truth the bulk of the work is done by the back muscles, with the assistance of the deltoids and the triceps.. There is of course an important core activation, in the abs, lower back, and glutes, but it is only secondary.
So the first requirement for the front lever is having a strong back. A good way to test this is through your pulling strength. If you can li...
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