How To Do A Muscle Up | Step by Step Progression

Four Steps to a Muscle-Up

STEP ONE: Hang from a pull-up bar with a false grip (thumbs on top the bar, not around)

STEP TWO: Pull yourself up (chin to the bar)

STEP THREE: 'Roll' your chest over the bar as a transition from a pull-up to a dip

STEP FOUR: Press your hands down and drive your body upwards (the dip)

Starting in a dead hang position on a straight pull-up bar, get a good kip going with your legs and hips. Keep your elbows in tight and "pull the bar down to your belly button" while simultaneously exploding your hips up at the same time. Once your hips and legs are parallel to the floor and your hands reach your belly button, explosively throw your chest and head over the bar. Finally, press up so your arms are in full extension.
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he Four Steps to a Muscle-Up

STEP ONE: Hang from a pull-up bar with a false grip (thumbs on top the bar, not around)

STEP TWO: Pull yourself up (chin to the bar)

STEP THREE: 'Roll' your chest over the bar as a transition from a pull-up to a dip

STEP FOUR: Press your hands down and drive your body upwards (the dip)

Starting in a dead hang position on a straight pull-up bar, get a good kip going with your legs and hips. Keep your elbows in tight and "pull the bar down to your belly button" while simultaneously exploding your hips up at the same time. Once your hips and legs are parallel to the floor and your hands reach your belly button, explosively throw your chest and head over the bar. Finally, press up so your arms are in full extension.

Forster says that for most people, the technique of the muscle-up is what's most difficult to master, although it definitely takes some strength to accomplish as well.

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Видео How To Do A Muscle Up | Step by Step Progression канала Bertrand Mbi