I'll never forget when I first stumbled upon Muscle ups in 2007 while going for a jog in the Marina in San Francisco. Some guy pulling up then dipping from the top of childrens monkey bars. I stopped from curiosity and asked the dude what he was doing and from then on I did research, you tubed and experimented with reckless abandon... haha. I practiced non stop (even injuring myself real bad in the elbow) and tinkered with exercises that would compliment my progress in this cool move. It wasnt long after that I could do them on command but it definitely took a lot of go's! Perseverance friends. Dont Quit. So here goes.
1. Weighted Pull ups and Dips- First off the muscle up IS essentially both or a combo of, so you have to be comfortable in doing the two said exercises already. Weighted pull-ups and dips will strengthen and help you with the explosion (speed + strength) that you need to get over the bar.
2. Reverse Grip curls- I LOVE these and definitely co-sign on how much these help. When I first started doing muscle-ups I hurt my elbow by trying to use sheer strength instead of technique which is a swing (ill explain later). I got up on the bar but taxed and sprained my elbow in the process. This exercise works on the brachialis anticus. It may be only me that says this but YOU DO need a strong elbow as its one of the crucial parts of your swing AROUND the bar. Notice I didn't say pull UP. KEY to remember guys.You want to pull around the bar more than up!
3. Pull Overs- OK now pull overs tie in your back and chest muscles which is pretty much what a muscle-up is so it only makes since to throw this exercise in. Try them on a flat bench and use a dumbell to where you can only do 12 -15 and include a tricep press after each rep.
4. Wrist Curls- How IMPORTANT are your wrists. They are the FULCRUM of the swing and their strength and position are the difference between going over the bar in succession or staring at that bar in defeat .lol Ive done that!!!! Wrist curls help tighten that grip you need so get a few sets in for strength. When you first grab the bar your wrist should be below the bar but as you pull AROUND the bar you wanna slide your grip to where your wrists are OVER the bar, this will help you LEAN over the bar to push yourself up. I hope this makes since.
Once again I dont wanna write a Essay and bore anyone. I truly hope this helps out. Any feedback would be GREATLY APPRECIATED. Also comments and or tips. Let me know if this was helpful. Anyhow great Journey my friends. Progress. and RESPECT YOURSELF.
1.Weighted Dips
2.Reverse Grip Curls
3.Pull Overs
4.Wrist Curls
~PICOT~
1. Weighted Pull ups and Dips- First off the muscle up IS essentially both or a combo of, so you have to be comfortable in doing the two said exercises already. Weighted pull-ups and dips will strengthen and help you with the explosion (speed + strength) that you need to get over the bar.
2. Reverse Grip curls- I LOVE these and definitely co-sign on how much these help. When I first started doing muscle-ups I hurt my elbow by trying to use sheer strength instead of technique which is a swing (ill explain later). I got up on the bar but taxed and sprained my elbow in the process. This exercise works on the brachialis anticus. It may be only me that says this but YOU DO need a strong elbow as its one of the crucial parts of your swing AROUND the bar. Notice I didn't say pull UP. KEY to remember guys.You want to pull around the bar more than up!
3. Pull Overs- OK now pull overs tie in your back and chest muscles which is pretty much what a muscle-up is so it only makes since to throw this exercise in. Try them on a flat bench and use a dumbell to where you can only do 12 -15 and include a tricep press after each rep.
4. Wrist Curls- How IMPORTANT are your wrists. They are the FULCRUM of the swing and their strength and position are the difference between going over the bar in succession or staring at that bar in defeat .lol Ive done that!!!! Wrist curls help tighten that grip you need so get a few sets in for strength. When you first grab the bar your wrist should be below the bar but as you pull AROUND the bar you wanna slide your grip to where your wrists are OVER the bar, this will help you LEAN over the bar to push yourself up. I hope this makes since.
Once again I dont wanna write a Essay and bore anyone. I truly hope this helps out. Any feedback would be GREATLY APPRECIATED. Also comments and or tips. Let me know if this was helpful. Anyhow great Journey my friends. Progress. and RESPECT YOURSELF.
1.Weighted Dips
2.Reverse Grip Curls
3.Pull Overs
4.Wrist Curls
~PICOT~
Nice little write-up, comprehensive and simple. The only thing I am not doing in your list is wrist curls, will implement them ASAP with bis/legs/abs routine. I'm fairly strong at the other points you've listed, particularly at both pull overs which I can do cleanly (no arching back, no arm bend and can even hold at full stretch horizontally) at more than 50% bodyweight, while I'm about 40% bodyweight on the dips.
ReplyDeleteCurious as to your thoughts about whether chinups/pull-ups will also assist in muscle up developments? cheers.
Indeed they (chinups/ pullups) i will even go a step further and say Do negatives. Talk about results!!!
ReplyDeleteCheers man, I know I'll be doing my first clean muscle up soon, then 5 hopefully. You my man will be the first to know when it's done!
ReplyDeleteEdit: and it wont stop there.
ReplyDelete