DieselCrew.com - Coach Me on Muscle Ups

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I am training to perform a muscle up each week. I am starting to get better with the technique, but am still not great. If anyone has any tips, I'd appreciate it. Please leave me a comment, if you have anything that might help me out. Thanks!

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LEARN HOW TO BUILD MONSTER GRIP STRENGTH

Category:

Sports

Tags:

• muscle up
• pull up
• bodyweight training
• body weight training
• pull ups

[dragonb8888]

kip harder...almost got it



[powertomydestination]

at the top, lean forward more, and immediately dip up once you have made the transition. i guess this kind of stuff just takes practice. it took me quite a while to get mine.

[Tigerchoke]

perhaps wrap your hands around the bar,put the wrist on the bar a bit as in false grip - you will lose less energy on the transition

[cactuscity]

Good luck with your training, it's a highly functional exercise and rewarding when you nail it! You are close so just practise the technique and you'll have it in no time. :)

-Chris

[cactuscity]

The kipping and false grip technique is great for learning the movement, I know the grip will feel a little weird but give it a go. Performing a strict muscle-up with regular grip is attainable with practice but you have to get strong in the transition phase between the pull-up and the dip. Weighted negatives would be a good way to train for this. Also if you have the equipment, gymnastic rings are preferred by most to learn this move. For more information I would recommend the CrossFit website.

[cactuscity]

General tips: Keep your chest forward at the bottom of the hang. Keep your biceps under tension to harness as much elastic power as possible. Kick forward harder with your knees while pulling back with your lats, then kick your legs down while pulling yourself towards the bar. Push your head forward so that your chest is over the bar, and maintain your balance by having your legs forward of the bar too. Then press it out like a regular dip. For reps, try to keep your false grip on the way down.

[cactuscity]

Hey Jedd, I know you can do this buddy :) I'll try to make this simple as possible.

The single most useful piece of advice in getting me my first muscle up was: the GRIP! Use a "false grip". You place your hands so the bar runs across your wrist (you can also have it so it runs above your thumb pad and across your wrist). This means that as soon as you get into the pressing position your hands don't need to rotate into position.

I'll add some more pointers in a minute...

[adrian85av]

you need to kip your body up. Take a look at kipping pullups. Its the same motion.

[rox31313]

that many attempts = a work out

[pamphlex]

My 2 cents :

Some cares about the form. I say go on the top of the bar the way you can. This mean you can kip more and lean forward easier when you're over the top.

For this you should not face the wall to get more momentum with your legs and lean forward when on top.

Weighted dips and pull-ups do helped me a lot. But you seem to have the strenght. watch your grip. For some poeple, at the beginning this make a huge difference. Try the one that fits you.

looking forward for your muscle-up.