This is a routine to work towards your first muscle up. These are exercises that mimic movements you will go through while performing the actual muscle up. Through 3 sets of the until circuit with as much as rest as you need to perform the exercises perfectly. Do not rush through it, you want to make sure you concentrate on the exercises to build up the proper strength.
1) 5 Reps Of Negative Muscle Ups With A 5 Count Down
Get on top of the bar however you can (climb, boost, jump.) Preferably a shorter then average bar. Once your at the top of the bar have you arms locked out. With arms locked out slowly count down 5, 4, 3, 2, 1 as you are counting down you are returning to the start position. From dipping down to the pull up position. Then repeat.
2) 10 High Pull Ups
The same as regular pull ups but you want to get as high as you can. Aim to touch the pull up bar with your chest. Don't worry if you can't do ten like this do as many as you can then finish with regular pull ups
3) 10 Straight Bar Dips
Similar to the negative muscle up, get to the top of the pull up bar. Next dip down towards the upper part of your stomach, then back up.
4) 10 Explosive Knee Raises
Explosive knee raises are different then regular knee raises. For instance instead of coming up slowly, you will come up faster aiming to bring your knees to your chest. This mimics the motion your legs do when first doing muscle ups
5) 10 Clap Push Ups
At the top of the push up clap your hands. This works the explosive movement that you will need when making the hand transitions during the muscle up.
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