 Welcome back to Schoolcast, it's Tim and Jaco and today we are looking at muscle-ups and specifically five things that might be holding back your muscle-up progression. In the bar muscle-up our job is to go from below the bar to above the bar. Now there's a few problems which you might encounter on the way which could be stopping you from achieving that but let's just set this up and remind you that it's not about how many pull-ups you can do. If you can do 20 pull-ups it's a very different movement to actually be able to achieve the muscle-up because we've got to look at from a below the bar perspective the line of pull and the set-up position. We've got to look at how high above the bar you can get and how quickly you can get there. And in terms of getting above the bar once you've done that first aspect we've got to look at the range of motion that you can generate at the shoulder in terms of getting into extension and internal rotation and then also we're looking at the timing of when to make that transition forward and between the pull and then into the dip. So let's have a look at the first one our line of pull and set-up position. Success in the muscle-up requires you to get around that bar at the top. So we're from a pull-up position where we get quite comfortable. If Jaco gives us a demonstration all we see that happens is we're going to go vertically up and we're not going to be able to get around the bar. In a muscle-up we need to change the line of pull so we're actually giving our self-opportunity to clear the bar and then we can transition over. So that requires us to have a look at this set-up position. So Jaco's going to create this nice line so imagine here his feet are going to hit 25 to an o'clock face with his head being at the 12 o'clock point. From there he's going to hold him you'll see that he's going to create this position and he's going to hold that shape so when he comes through when he pulls he starts to create that diagonal line and he's going to move through and almost away from the bar. That position is going to help him to get his chest high enough that he can then throw the transition over the top. If we only ever try and go vertically then we're going to hit the bar you can't get into a position where you can actually shift the shoulder and hand position and that means you can't start the transition. Building on top of that set-up position and line of pull we're going to look at the height of your pull and also the speed combined in those two things together because those two things go hand in hand if you can pull fast you're going to go high. So what are you going to see with it just with the normal pull-up if Tim just shows his normal pull-up in terms of how high he gets on his normal pull-up the chances are that the chin is just getting above the bar with the set-up position what we're looking at trying to do is create that set-in where he hits that 25 to an o'clock face and when he drives up you're going to see that the bar is then able to drive down much lower so he's getting to the point where the bar is on the sternum and that position is important. If you can get the bar to the sternum that means you're basically at the bottom of your straight bar dip position and that is the position you've got to get into to enter the transition. The other thing that's really important is how fast he gets out of that position. Power is strength times speed so it's not just about being strong and doing more pull-ups it's how fast can you do this whole position so that set-up position and then he's driving not just pulling up he's trying to drive the bar down elbows down to the side he's trying to get as high as he can but as fast as he can at the same time. The next problem you might find is you can't get into that transition position now if you've got the set-up right if you've got the highest of the pull you've got the speed right becomes a lot easier because actually the high above the bar you get the easier the transition is because we require a less range of movement so this is the end of Jaco's muscle-up position if he drops down into a deep dip this is remember the point where we're going to have to get to after transition you can see there whether how high the elbow is we've created a huge amount of shoulder extension we need that range of movement in the shoulder which means we can actually get the head over the bar and then transition the base of support so that we can then push out into the full muscle-up. The final part to piece your bar muscle-up together once you've got that set-up position the line of pull the height the speed the good shoulder range of motion is the timing of when to actually transition so we must reach the top of our pull when you're going to feel a little bit weightlessness feeling where you as high as you're possibly going to go for that split seconds you've got the time to rotate the hand on the bar and shift that body weight forward to the bottom of that deep dip and that's a little bit of a skill of timing that we need there's technique but we need to practice to get used to it so Tim's going to just show us quickly though it happens in a split second so he hits that bottom position he drives up and it's you see that rotation of the wrist during that point where he's reached the top of that pull sternum is by the bar and he shoots himself forward that is the skill of timing that we need to practice and it links everything together so they have it guys some common problems that we see all the time if people are struggling to get that first bar muscle-up and really finding they're impossible and we've been through some of these problems ourselves and things like the speed of the pull is something we're not used to training and using resistance bands to help with that is one example of some of the tools that we like to use if you need any more specific help or want to follow some tutorials of us coaching it's all covered in our muscle-up training guide which actually covers bar and ring muscle-up so it's almost like a two for one so check that out on the website so the job for you is to go away have a play we must up try and work out what the restrictions are get the book if you need a little bit of help we've got all the drills in there but until next time class dismissed