Dawood Learned the Muscle-up!!

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Muscle up the EASY way with the right Progressions.

The goal for today is to teach Dawood the bar muscle-up technique for beginners. He can do around 10 bodyweight pull-ups, 10 bodyweight dips, and around 20 push-ups. But has never trained explosive upper-body pulling strength before.

We begin the session by doing a proper warm-up. I always stress the importance of warming up before a muscle-up workout.

The first step of the muscle-up technique tutorial is introducing Dawood to the explosive pull-up. The key is to pull as hard as you can with your elbows facing forward.
Use a resistance band or a resistance band combination to be able to pull the bar under your chest or lower in each and every repetition.

The next step is the muscle-up the swing which is an important part of the muscle-up technique. You want to initiate a small swing forward and pull up as soon as you start to swing back. Timing is everything when it comes to muscle-ups. Work on this until you understand how to pull explosively and the correct timing to initiate the explosive pull-up. Use a resistance band combination that allows you to do 5 reps for 3 sets.

The next step is to throw your chest over the bar and rest on your stomach. Most of us struggle with the transition part of the muscle-up. But with this cue, it will be simple to remember. Just throw your chest over the bar. Do this a couple of times until you get the technique down.

When the first two steps have become easy for you it's time for the third step of the muscle-up technique tutorial which is to push up into the dip. So you pull up explosively, throw your chest forward and land on your stomach on the bar and then you simply push up into the dip.

I have assisted Dawood in all of the steps so now it's time for him to try the muscle-up without my assistance, only relying on the technique he learned by using resistance bands.

We added one more band to make sure he could work on the technique without being too concerned with the strength part. When you are using a lot of bands it can be hard locking out your arms at the bottom, but don't worry about it, it's just in the beginning phase and you will quickly progress to less assistance.

Dawood learned the muscle-up technique very quickly. Now it's only a matter of building the strength step by step reducing the bands as he grows stronger. Just for fun, we thought we would try to do the muscle-up with fewer bands.

We tried with only the green band but it was just a bit too heavy at the moment. Then we tried the green and purple band together but that was also a little bit too heavy, but that's perfectly fine.

In the beginning, the most important thing is to find a band combination that allows you to get some volume in, in that way you will progress quickly.

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Видео Dawood Learned the Muscle-up!! канала Mike Zouth