Keep Your Hands Close in the Muscle-up

In this video, watch Seminar Staff Flowmaster Sarah Mills take participants through the end of the breakout group working on the muscle-up at the Level 1 Certificate Course. After working through the four-stage progression, several participants who have demonstrated the prerequisite strength and technique on the low rings are invited to attempt their first strict muscle-up on the high rings.
As each participant steps up to the rings, Mills provides short, actionable coaching cues to reinforce proper technique and help them successfully apply the progressions they’ve just practiced. She gives quick pointers on keeping the false grip, where to look, and an emphatic reminder that strict does not mean slow!
Having just learned the proper mechanics required for a successful muscle-up, Mills instructs the group to put on their “coaching goggles” and watch the attempts through the lens of what they have just learned. The group observes closely, reinforcing their understanding of the movement by watching an athlete gain a new skill in real-time. She instructs the coaches-in-training to watch specifically where each athlete pulls to and how quickly the hands come apart. Mills helps participants see that both athletes, Jared and Anthony, benefit from keeping their hands together for longer and pulling lower, turning a difficult rep into an easier rep or a missed rep into a successful one.
This clip showcases the power of the Level 1 Course - athletes not only have the chance to develop their own abilities but also sharpen their eye for movement, gaining the skills to effectively coach others.
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CrossFit, LLC is the owner of the world-famous CrossFit® fitness brand. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world's most popular and effective training program for improving health and performance. CrossFit, LLC is the leading provider of accredited, performance-based training courses and certifications and has more than 125,000 credentialed coaches worldwide. The CrossFit program can be scaled to welcome people of all ages and abilities, and millions of people have already experienced CrossFit's transformational benefits in more than 13,000 affiliated gyms across 155 countries. CrossFit, LLC also directs the CrossFit Games season, the world’s largest participatory sporting event, which, in 2023, had over 320,000 participants from over 180 countries who all competed for the title of Fittest on Earth®.
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[@hitenmakwana]

What an amazing instructor 🦾🎉🙏🏽

[@tristanpark7679]

More content like this, please

[@Grumpywulff]

Flowmaster Sarah is great! Just completed my L1 this weekend and she is such a wealth of knowledge. Would love to see the progression on here. "Two Claps and a WOO!"

[@jplascencia89]

I’m so motivated to try it on Monday!

[@P1995.]

Good tips 👍👍

[@RyderChampouillon]

CrossFit produces media! 7 year PR!