A Primer, Bodyweight Basics

#1 #2 #3
If you are having trouble progressing, it might be helpful to introduce negatives into your
training. This involves starting at the top of the movement and doing it in reverse, E.g. for a
negative chin up we would step on an elevated object, or simply jump to the top of the movement,
and try and control ourselves on the way down. As you progress, negatives will help
you get over certain ‘sticking points’ as you can just do the portion you’re having trouble with,
e.g. negative muscle ups focusing on the transition phase.
When we are competent with chin ups
(completing 8 clean reps is a good baseline)
it would be worth incorporating standard
pull ups into your routine.
PULL UPS
Gripping the bar shoulder width apart, hang
on the bar in a dead hang, then retract and
depress the scapula and engage your lats to
pull yourself up.
The stronger you become, the higher you
will be able to pull yourself, this will in turn
make the muscle up much easier.
Contrary to a lot of the other exercises explained
so far, the best way to get better at
muscle ups is not to just do muscle ups.
As there is a large skill element in this move,
forcing more reps results in bad form and
injury.
Work on building explosive pulling strength
and front dips instead!
BODYWEIGHT 15