are you training for the muscle-up and no matter what you try you simply can't
do it I'll cover three reasons preventing people from getting
their first muscle up and how you should train to perfect your form
firstly let's talk about pull-up speed this would have to be the biggest training mistake
which holds people back from smooth non keeping muscle ups people who are specifically working
towards their muscle up are wasting their time with slow rep sets when it comes to the bar
muscle-up the pull-up needs to be done explosively to move effortlessly through the transition I'd
rather see you pull up as explosively as you can when you train fast non keeping pull-ups
you'll get your first muscle up and also be able to do several clean reps over time the
technique that you use during the plop is also really important when working towards muscle
ups specifically pulling straight up and down as on the left won't translate instead I want
you to pull in an arc manner as you pull up the chest will move away and then come back towards
the bar as you can see during the arc pull up on the right that must be done explosively once again
you see the importance of doing your pull-ups fast not only to replicate the speed needed
but also the pulling mechanics of a muscle up the specific range of motion needed the
last mistake happens with the training approach taken it's an absolute waste of time to do high
rep sets if your goal is mastering the muscle up let's have a chat about this if you're watching
this video and your goal is to do one muscle up how will doing more than 10 pull-ups in a
set translate to this goal even if you'd like to do 5 clean muscle ups the same principle applies
it's not possible to do many fast pull-ups in a single set you'll get fatigued and your power
drops you should start your explosive training by pulling until the chin is above the bar
when this gets too easy and you want to be challenged in that 3 to 6 rep
range pull until the bar is below chest height
to force yourself to be explosive and continue being challenged with your power training let's
step it up to the final progression the goal is to pull the bar until it's below navel height
aiming to have your waistband smash into the bar remember you'll be pulling in an
arc motion as soon as the elbows are extended straight immediately explode fast into the next
rep I can guarantee if you're able to pull this high you'll have absolutely no issues
with the muscle up as you'll be effortlessly carried through the transition and let's face
it I've never really seen people fail a muscle up when they get to the deep portion what you
should be doing is training with conventional power based set and rep ranges if it was up to
me I'd be doing several sets in the 3 to 6 rep range as a rough guideline this way you're able
to pull explosively every single rep without accumulating fatigue these are my thoughts
when it comes to muscle train what would you recommend is the best method for mastering the
bar muscle-up comment boy come on guys if you've made it this far just leave a thumbs up it takes
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