Bar or rings — which is easier?

Strict-wise, rings are easier because you can rotate the hand. Kipping-wise, the bar is more forgiving because you don't have to chase a moving target. Most people learn the rings first.

How long until I can do one?

Once prerequisites are in, expect 6–12 weeks of focused transition work. The biggest variable is how often you actually drill the transition vs. just doing more pull-ups.

Do I need to keep false grip the whole time?

For strict muscle-ups, yes. For kipping bar muscle-ups, no — the kip pulls you high enough that you can release the false grip during the transition.

Is it okay to use a band forever?

No. Bands are a teaching tool to get reps in the right position. Once the path is wired, taper the assistance over 4–6 weeks.

First Muscle-Up Progression

First Muscle-Up Progression from CrossFit BC. A coach's progression to your first ring or bar muscle-up. False grip, transition drills, hollow kip, taught at CrossFit BC in Vancouver.

CrossFit BC is a coaching gym in Olympic Village, Vancouver, at 278 East 1st Avenue. We run CrossFit, HYROX race prep, Olympic weightlifting, small-group and 1-on-1 coaching seven days a week.