Forward roll to support tips... WOD - 090116

... apologies if this is mis-leading i'm actually after tips myself!

Tried them for the first time last night as part of the previous WOD - 090116

( viewtopic.php?f=12&t=1479#p8962 )

I am still trying to get multiple MU's - working on them but at the mo only have the strength to do singles and even then i'm still not getting it 100% of the time but, its becoming more frequent. I could perfrom the roll and i still kept the false grip but couldn't complete the movement - grip maybe not as tight as needed. My question is, are there any tips for this move? or just a case of practice?

Its fun to perform and great to add to the ring routine, i had to re-grip and adjust the workout as needed but still found it very challenging. Loving the WOD's...

thanks Coach and any who may be able to help me.

Ricky , London, England.

Just keep the tension of your arms and body (legs included), at first the upside down its strange and makes you to 'fall' with your legs so all the body goes down, when your head is up again, and before your legs go down, you have to push to the muscle up. Don't wait to do the strength until the legs are down because it's probably that your arms are extended and your body aswell. You can extend your arms while rolling but remember to go up BEFORE your legs are down (so while you are piked). Try to do it slowly and controlled otherwise you'll fall to a muscle ups start position. And also try to do it piked not tucked.

Keep the legs in a PIKE position and they will help you pop through the transition as you get near the top of the roll. As they drop, your torso should shoot up through the rings if you are applying enough tension.

Keep the false grip throughout the whole thing. You need to learn how to rotate your hands into false grip both rolling forward, backward, and negative from support.

Thanks to both of you, managed to get it after concentrating on these tips.

MUCH easier than an actual MU... a lot of fun too.

thanks, Ricky, London