Workout of the Day

Will You Ever Get a Muscle-up?


While I generally air on the side of optimism, I think it’s safe to say that many of the people who have the elusive muscle-up on their “things that would be cool to be able to do someday” list will never do an unassisted muscle-up in this lifetime. It’s not that they can’t -- in fact, I believe that most people with the muscle-up on their list have the requisite qualities that could allow them to learn the muscle-up with some instruction and a hefty dose of deliberate practice -- but “can” and “will” are two very different things.

But the thing is, I don’t think it actually matters that all of these people won’t ever get an unassisted muscle-up, and I don’t think that the fact that many people will never do one should be any reason to take the muscle-up off of their list. If you ask yourself the right series of questions, you’ll end up recognizing that it’s not actually the muscle-up that matters. It’s arbitrary -- a landmark or even a framework for understanding. The muscle-up (or any other challenging movement, for that matter) is a beacon that can guide you to immerse yourself in progression and practice. At worst, your practice leads to you improve your pulling and pressing mechanics, your coordination, your strength, and your understanding of how to move your body through space and around a fixed point. At best, your progressions develop until you find yourself atop the rings, having completed your first muscle-up. Either way, it gives you reason to move and ways to learn.

So go ahead and keep practicing the muscle-up. Maybe you’ll get one, maybe you won’t. But that doesn’t actually matter, does it?

- PS


  • Squat snatch - 5,5,3,3,3,1,1,1,1,1


  • 3 RFQ

    • 10 snatch grip push press

    • 10 snatch grip row