Anyone having trouble with moving from dead-hang to efficient kipping muscle-ups (or just muscle ups in general), take a look at this video, watch Austin’s MU’s here in this video (the little guy, second off the rower first round)

http://youtu.be/oBafRQwjoHg

Notice the wide natural curving kip at the bottom, then once he finishes his kip at the top only then does he use his momentum and pull himself up. Same goes for kipping pull-ups, rowing, snatch, C&J and push press (just a few examples), your lower extremities are incredibly strong so take FULL advantage of them in organized fashion.

Once his vertical kip has finished then comes the “snap” over the rings into dip position. After he pulls the rings to around his lower sternum (xiphoid process for you anatomy inclined individuals) and then uses is legs in an opposite downward kip to force his shoulders and arms (which are now in at a 90° angle at the elbow) over the rings into that dip position.

Now once he reaches the top notice how he simply lets the rings protract forward and falls off the rings, allowing his lower extremities to naturally (aka efficiently—you know, like those functional movements we talk about so much) swing into the next kip. It’s the same movement as a butterfly pull-up in the sense that you must “fall” off the bar (or rings in this case) not wasting energy or throwing yourself out of position. The “butterfly” motion is required because unlike the bar, the rings are not rigid and like to fling you around when you’re not stable.

Correct position will lead to better efficiency, and when you’re suffering in the later rounds of a workout you’ll need all the efficiency you can get. Of course proper movement is the last thing that will be on your mind at this time as well, so DRILL DRILL DRILL (safely).

Thanks for that post, Tom. The video attached on the 100-up technique is helpful.