MUSCLE UP
A MUSCLE UP CAN BE THOUGHT OF AS A COMBINATION OF A PULL-UP AND A DIP
The muscle-up consists of 3 parts:
- The Pull
- The Transition
- The Push
THE PULL
- Grasp the bar with an overhand grip with your hands about shoulder-width apart.
- Swing forward slightly with straight arms.
- As your body starts to swing back, pull yourself towards the bar as powerfully as you can.
THE TRANSITION
As you reach the top of the movement, rotate your hands forward. The palms of your hands should now be facing towards your body. This movement must be snappy and quick, the faster you throw your elbows forward the more likely you are to catch the dip. You will need to loosen your grip slightly to allow your hands to rotate freely thereby allowing your shoulder’s to move from underneath the bar to above it.
THE PUSH
- You should be now at the bottom position of the straight bar dip. From here, push up until your arms are straight.
- Reverse the movement until you reach the start position. This is 1 rep.
The road to getting your first muscle-up can be a long and frustrating process. If you’re having difficulty achieving your first muscle-up or stringing together reps, consider reaching out to one of our coaches! Before you consider training for the muscle-up, we recommend that you can do at least 10 strict pull-ups.
