The “Muscle-up” Tips
So, you have decided you’re strong enough to take the next step in not only dominating the Pull-up bar scene but also tell the laws of physics to – shove it!
Or maybe Muscle-ups have been your thing for a while now but you just can’t seem to make them look easy…
Here are some tips I have used to make my Muscle-ups look clean and easy.
First off let’s break it down.
There are a few styles of Muscle-ups you should know before we fill you in on how to do/improve them.
**For those of your reading this and have no idea what a Muscle-up is**
The Muscle-up – A gravity defying feat of strength where you perform a Pull-up so intensely that the earth shifts downwards and your torso winds up on top of the bar.
(These can be both ring/bar or wherever your little Muscle-up heart desires)
#1. Kipping – Using your legs to provide momentum to get above the bar.
#2. Strict – Doing a muscle up with no kip **Bad-asses only**
#3. False Grip – The old gymnast style of putting your palms on the bar allowing your wrist to already be in the top-position so you don’t have to change it on the way up.
#4. One-arm Muscle-up – For the titans who got tired of destroying planets with their strength so they decided to show their skills off on the bar.
Now that you know a few of the styles of Muscle-ups you can use these tips to do them!
Tip #1. – Don’t aim for getting your body over the bar. Pretend like there is an invisible bar you are trying to hit your head on and aim for that. It will cause your body to use more momentum and you’ll magically be at the top of your Muscle-up.
Tip#2. – Keep your elbows in front of you. When your elbows go-wide you lose a lot of mechanical advantage in your pull. By consciously thinking about “touching” your elbows together (obviously don’t do this) it will keep your elbows in front of your body and you will notice a huge difference in your pull strength.
Tip#3. – Use a friend! How I teach people every single time when doing their first muscle up, I will grab their feet and assist them above the bar. Once they are above the bar have them come down again and assist them with less force back up over the bar. Do this over and over until they complete one without your help.
**If you have no friends… Use a band**
I recommend you do about 10-15 CLEAN Pull-ups before you attempt a muscle up.
If you find yourself “chicken-winging” then take the time to improve your form right off the bat because you’ll develop bad habits in the future and you’ll plateau way earlier because of it.
Now you have a few tips in your tool box to improve or achieve your first Muscle-up!
**I also recommend you destroy at least 5 or 6 planets before attempting the one-arm version.
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Michael Eckert is the founder of Michael Eckert Fit, a former United States Marine and Certified Personal Trainer dedicated to teaching new ways to getting you stronger and becoming healthier.