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Russian Dips in Lsit are an invaluable training tool for strengthening the transition between a pullup and dip during a muscle up.
Performance points:
1) From an L-sit, descend into the bottom of a regular dip while maintaining a correct L-sit. It is important to strive to keep the legs horizontal at all times.
2) Continue to lower farther down past the bent arm dip position until the upper arms contact the bar. By upper arms, it is meant to lower down until the inside of the biceps are flat upon the bar.
3) From the upper arm support come back to a bent arm dip position. Pulling the elbows up to point at the ceiling will greatly aid in regaining the dip position. Note that it is not possible to press out of the bottom of the dip position with your elbows pointing out to the side.
4) Press back up to a straight arm L-sit support position. This constitutes one repetition.
Further professional training advice as well as thousands of in-depth discussions regarding this type of conditioning are available at:
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