SPORT

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Know how to do strict high pull ups, pulling to the bottom
of your chest or to your abdomen. A good high pull
up number would be 5 reps. These pull ups must be
completed with ease without using your lower body, or
without using your legs. Good exercises would be to do
negatives starting from the bottom of your chest to a
slow dead hang or doing weighted pull ups. A good example
of high pull ups may be found on the link below:
https://www.youtube.com/watch?v=tnU9h8ColdA
FALSE GRIP
Master the “false grip” having your wrists on top of the
bar. First, you need to start from a dead hang grip, pull
up high, and then be able to hold the “false grip” with
ease. A good example may be found on the link below:
https://www.youtube.com/watch?v=Qa3NDB2kK80
BAR DIPS
Be able to do 10 to 15 straight bar dips. These dips may
be completed on a low pull up bar or on the dip bars.
This exercise help you with the pushing phase of the
muscle up, giving you the strength needed to surpass
the “transition” from the pull to push phase. A good example
may be found on the link below:
https://www.youtube.com/watch?v=Q_EppmZiqqw
PULL TO PUSH PHASE
Master the pull to push phase or “transition” phase of
the muscle up. To complete this, pull up high to the
“false grip,” then lean forward, and push up as if you are
doing a straight bar dip. A good example may be found
on the link below:
https://www.youtube.com/watch?v=Q_EppmZiqqw
After mastering the Pull to push phase with ease,
eventually you will build the strength to do a smooth
transition strict bar muscle up, without pausing at
the transition. A good example may be found on the
link below:
https://www.youtube.com/watch?v=NEklLl3WIw8
Master the pull to push
phase or “transition” phase
of the muscle up.
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