Welcome to our new video series, Virtuosity, featuring gymnastics expert Coach Dusty Hyland. Virtuosity, in gymnastics, means going above and beyond - exceptional movement, performance, and position. Dusty's videos will teach gymnastic movements for fitness and CrossFit, focusing on progressions and the concept of virtuosity.

Today's video is the third in a series that will build you up to the muscle-up.

This week the focus is the "tight arch." Most people know a broken version of this referred to as a superman. Three things need to be worked on to improve this movement:

1. Strength
2. Mobility
3. Coordination

Improving your technique on this exercise will help you build flexibility and joint stability. It will also help you in your general and athletic movement.

In case you missed Dusty's previous videos:

Virtuosity with Dusty Hyland - Muscle-Up, Vol 1: Grip

Virtuosity with Dusty Hyland - Muscle-Up, Vol 2: Hollow Hold

Virtuosity with Dusty Hyland - Muscle-Up, Vol 4: Support Hold

Virtuosity with Dusty Hyland - Muscle-Up, Vol 5: Ring Pull Up

Virtuosity with Dusty Hyland - Muscle-Up, Vol 6: The Dip

Virtuosity with Dusty Hyland - Muscle-Up, Vol 7: The Transition

Virtuosity with Dusty Hyland - Muscle-Up, Vol 8: The Complete Muscle-Up