5. MUSCLE UP
Description:
The muscle up is a bodyweight exercise that combines a pull up and a dip together. The difficulty lies in transitioning your body from a pull up into a dip. This exercise can be done on a set of rings suspended in mid-air to make it even harder.
The muscle up is a bodyweight exercise that combines a pull up and a dip together. The difficulty lies in transitioning your body from a pull up into a dip. This exercise can be done on a set of rings suspended in mid-air to make it even harder.
Progression: (Pull Up)
1. Bodyweight Rows do 4 in sets of 3-5
2. Elevator Rows do sets of 3-5 or until you are comfortable
3. Assisted Pull Up
4. False Grip
5. Basic Pull Up
1. Bodyweight Rows do 4 in sets of 3-5
2. Elevator Rows do sets of 3-5 or until you are comfortable
3. Assisted Pull Up
4. False Grip
5. Basic Pull Up
Progression: (Push Up)
1. Decline Ring Push Up
2. Level Ring Push Up
3. Assisted Dip
4. Half of a Muscle Up – very slow & controlled
5. Assisted Negative Muscle Up – using a stool
6. Negative Muscle Up without assistance
7. Assisted Muscle Up
8. Full Muscle up
1. Decline Ring Push Up
2. Level Ring Push Up
3. Assisted Dip
4. Half of a Muscle Up – very slow & controlled
5. Assisted Negative Muscle Up – using a stool
6. Negative Muscle Up without assistance
7. Assisted Muscle Up
8. Full Muscle up
Technique Tips:
-Heel of your hand goes on top of the ring.
-Hands need to be outward in the false grip.
-Use a false grip to speed the process of your transition.
-Your hands should naturally curl up
-Move slowly to ensure more muscle growth in you muscle ups.
-Heel of your hand goes on top of the ring.
-Hands need to be outward in the false grip.
-Use a false grip to speed the process of your transition.
-Your hands should naturally curl up
-Move slowly to ensure more muscle growth in you muscle ups.
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