exercises, move correctly your muscle

exercises, move correctly your muscle

lets learn some movement now !!! 

  

Stand in starting position for a Pull Up, as above but with your feet on the ground.  Then use just one foot to ‘jump’ your body up onto the bar so you are actually in final Muscle Up position.  Your arms should be pushing straight down, holding you up on the bar.

Take time on top of the bar to get used to the balance and strength required to be up on the bar; experiment with your body weight 

lean forward, lean back and side-to-side.  Acclimatize to your limits and understand the physical dynamics of being up there on the bar, so that when you actually try your first ‘proper’ Muscle Up and launch yourself up on the bar, you are not ‘new’ to the position and know how to ‘handle’ your body up there.

Once you are comfortable on top of the bar, perform some dips – dip down as low as you can, down to your chest and then explode UP with a fast dip.  Repeat as many reps as you can to fortify your ability of Stage 2 of Muscle Up training.  Awesome!

“ALTHOUGH THE MUSCLE UP BEGAN LIFE AS A TOUGH, OLD SCHOOL STRENGTH TRAINING EXERCISE FOR OLYMPIC GYMNASTS, IT IS NOW THE RESPECTED STANDARD FOR PHYSICAL STRENGTH AND ABILITY ON PULL UP BARS AND STREEET GYMS EVERYWHERE”

Now you must work on the swift technical skill of seamlessly linking Stage One and Two together in order to achieve one full correct Muscle Up.  It may be helpful to watch Jarryd’s World Record Muscle Up clip at the top of this page, to visualize the technique and movement.

Execute your explosive Pull-Up, slightly releasing your grip on the way up to transition you hand position to go on the bar and then, as you get to the highest upward trajectory point you can possibly achieve, flip your elbows forward and push down with your arms, pressing your body up onto and over the bar.

To ensure a higher ‘launch’ in Stage 1, try standing with your feet about 30cm behind the floor line of the Pull Up bar with elbows slightly bent; then, as you take your feet off the ground, you will swing forward.  Go with the swing and as you begin to swing back, Pull Up explosively and kick your knees up towards your chin for added momentum.  As you develop technique and become stronger, learn to use less momentum, with less swinging and kipping until your can perform a strict, World Record quality Muscle Up.

“THE MUSCLE UP IS NOT ONLY AN IMPRESSIVE ‘TRICK’; IT IS A FULL-ON EXAMPLE OF BODY CONTROL AND TRULY FUNCTIONAL HUMAN STRENGTH THAT STUNS PEOPLE WHO HAVE ONLY EVER SEEN OR DONE ‘REGULAR’ PULL UPS!”

Now, do as many as you can! and get fun trying and reading our articles !!