The transition is the tricky part of the muscle up, and it’s generally were most people will get stuck when they’re having their first attempt, the Russian dip is a great way … Start with your arms around shoulder width apart and try and keep a slight bend in your arm, since doing a muscle-up from dead hang is hard work! It’s also helped athletes go from BARELY getting over the bar to stringing 5+ unbroken with ease. If you already have muscle-ups, then add these into your warm-up so you nail your cues when they come up in workouts. Muscle Up drills. THE STEPS OF THE BAR MUSCLE UP 1. EXPLOSION. This is the part where you explode into the pull-up, and is the most complex part of the muscle-up to master. Muscle Up Progression Step 1 A: The Strict Chin Up (6-8+ Reps) Before we can think about attempting the muscle up we need to build up a base level of strength in the chin up … If you practice them consistently, along with some supplemental strength work for the rings, you should be performing the muscle-up transition from the hang in no time at all! If you want to learn those same things, I’d love to give you free access to our bar muscle up training guide. SWING.

Two great drills to work on a solid dip and lock-out are the Banded Bar Muscle-Up and the Jumping Bar Muscle-Up. By the way, you’ll be training with rings Ring muscle ups are more difficult than bar ones, but you’ll get more out of it! For the best ring muscle up tutorial, check out this post. The technique and progressions outlined here refer to the bar muscle up. You train your core because of the stability needed for the requirement at the same time. 2. Step #1 – Feet on Floor Transition Drill The ability to execute a strict muscle-up is by no means a simple task. 1:31. Strict Muscle-Up Progressions: Good ‘Cheats’ & ‘Negatives’ Video by Travis Ewart. The final cue in this bar muscle up progression in order to get up and over that bar is ‘the fast sit-up.’ Think of it this way; if you were wearing a hat while doing your bar muscle up, you want to throw that hat off of your head as you come up and over the bar. I’ve developed a step-by-step progression that has helped hundreds of athletes get their first one. It’s where the great majority of those seeking a muscle-up struggle the most.

It requires flexibility as well as a great amount of strength in both your ability to pull and your ability to press out of a very deep ring dip. Step by Step transition drills for your Muscle up. Tips for a More Efficient Bar Muscle Up - Duration: 5:40. The next step is to groove the muscle up transition, which is the point where the athlete moves from hanging support below the rings to elbows above the rings holding top support. Both make the pull and transition (bottom half of the BMU) easier so you can focus on the lock-out / dip strength even if you don’t have a Bar Muscle-Up yet or they fall apart quickly. Sam Bray 10,856 views. Have the athlete step off a small box placing both feet in the middle of the bands. Simone Tripodi 2,599 views.

Here are the step by step transition drills you need for your muscle up journey. Oh the transition. The bar muscle up is actually harder than doing a strict muscle up on the rings.The bar is a non-moving object, which can make it especially difficult for the athlete to get into the position to press out. 2017-03-07 Bar Muscle-Up transition drills - Duration: 1:31. The Special Challenge of the Bar Muscle Up. Slow Down to Muscle Up: 5 Progressions for Perfect Movement. The elusive muscle-up transition.