How To

How to Master the Muscle-Up

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The Muscle-Up is one of the most searched for relocate to master in the physical fitness world. In commercial health clubs, CrossFit boxes as well as parks, you can see people trying to obtain on top of the bar. This move relies heavily on strategy and strength. Being strong is inadequate to dominate this fitness milestone. RELATED: Pull-Up and Chin-Up Grip Guide: How Hand Positioning Changes the ExercisesMistake 1: The most significant error occurs during the pull stage. Individuals focus too much on the power of the pull and not the direction. You want to pull around the bar not through it. Mistake 2: Many individuals cannot adjust their hands during the shift. If you start with your hands gripping under the bar and do not rotate them to the top of the bar during the shift, you physically cannot get your body over the bar. Mistake 3: Finally, there’s often excessive kipping/swinging. When bring up into the bar, you have to protect your momentum to shift to the top of the bar. If you kip, you will destroy this momentum. Now that you know the best ways to carry out Muscle-Ups, here are drills and exercises that reinforce the technique and strength needed to perform it correctly. Pull-Up (to chest): It’s not crazy to think that you have to be good at Pull-Ups before you can master a muscle-up; nevertheless, bring up to your chin is insufficient. To obtain a muscle up, you need to pull yourself up, at a minimum, to the bottom of your chest. The higher you can pull yourself up, the much easier it is to get over the bar. With this in mind do your Pull-Ups and attempt to touch your chest to the bar. Shift Bar Drill: This is an awkward drill, but it’s one of the most effective transfer to enhance your shift. Start with a bar lower to the ground (near hip level). This will enable you to use your legs to get through the movement. Start with your hands on the bar (slightly larger than shoulder-width). Rest on the ground and pull yourself up towards the bar, touch the bottom of your chest to the bar, get your elbows up and shoot your chest over the bar. Finally, surface by pushing yourself up like the top of a Dip. Banded Transition Drill: This drill is also awkward but it reinforces your shift by restricting your variety of motion and additional help from the band. Start by placing a band over the bar (set the bar low or stand on a box). Get inside the band with it under your rear end. Now perform as lots of shifts as possible. Start with a thick band to get familiar with the motion, then go from there). RELATED: Are You Hard Enough? 5 Workouts Only Elite Athletes Can PerformStraight Bar Dip: Get on top of a bar (or barbell). Lower your chest to the bar then press back up until your arms are straight. These are harder than they look and will get you more comfy on the bar in addition to enhance the top of the move. Band Muscle-Up: With a band hanging from the bar, put your knee (or foot) in the band. Explosively pull your yourself approximately the bar (again until the bottom of your chest touches the bar). Shift to the top of the bar, then press yourself up to the top of the bar. After you can do these moves reasonably easily, it will be time to get back on the bar and master the Muscle-Up! [cf] skyword_tracking_tag [/cf]

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