Hey, what's going on nation? Today I'm sharing with you guys the three most common mistakes holding back your muscle up now if you're
Watching this video
And you can do at least 8-10 pull-ups in a row there should be no reason why you can't bang out a few muscle ups
Whether it's just one or two you should be able to do them and if you can't it's most likely
Because one or all three of these mistakes are holding you back now as always guys if you're enjoying the content
Please show the love and hit that like button the last video on the anabolic window got over
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Appreciate the content and that you want to see more so hit that like button
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So you get notified as soon as the new video upload comes out now. Let's get on to those three mistakes the first mistake is
Improper hand placement it has to do with both your grip and your wrist
and if you're messing this up guys you were doomed to fail before you even started swinging to try your first muscle up and
What I mean by that is most people when they attempt to muscle up. They
Number one they squeeze the barbell as hard as they can and number two when they hang at the bottom they hang like this
with their wrists
Directly under their fingers or directly under the bar and if you're hanging like this as soon as you start to come up
And you're squeezing as hard as you can you basically lock yourself right here
And this is where a lot of you guys are probably getting stuck
You're not able to get any higher than this because as soon as your arm comes up
And hit your wrist you can't bend anymore, so you get stuck in this position
So there's two ways to fix this mistake number one
You're going to have to loosen your grip up just a little bit
So that your hand can slide as you're going up and over and number two and this is the most
Important guys is you want to actually start with your wrists higher like this, okay now
Obviously, you can't get it up and over the bar because then you'd be hanging quite weird
But what you want to do is instead of hanging down like this guys just take a second to kind of readjust
Maybe put some chalk in your hands it gets slippery, but just get your wrist up a little bit like this
It's going to make all the difference as you guys come up, and then swing over the box so again keep those
Don't grab the bar tight with your hands and instead of having your directly underneath the bar like this guys
Try to start with your wrists up just a little bit and that's going to help you
Swing up and over the second mistake is not keeping your core tight and not tensing all the muscles in your back
What happens to a lot of people is let's say you get the grip thing down, okay?
Grip is nice and loose your wrists are a bit over the bar to allow you to swing up and over
But now what's happening
Is if you just do a dead hang like this, and this is how you're starting to do the muscle up
You're creating a lot more
Energy that your body has to expend in order to get up and over the bar what I mean by that is
if you just hang dead like this look how far my chest is from the bar as I start to come up and around
I'm really far away in order to save as much energy as possible to do one or multiple muscle ups
you want to keep your upper body as close to the bar as
possible throughout this whole movement of
Going around and up and the easiest way to do that is to tense your back and then get your elbow slightly
Forward like this, so instead of hanging
straight like this you're actually going to flex your back and flex your lats a bit and
Hang more like this with a slight bend in your elbow, so I'll show you what that looks like right here
So this is the dead hang what you don't want to do okay?
So you're hanging like this what you don't want to do now what you want to do to get yourself into position
Is tense your back and then bring elbows forward like this and now you guys can see as I come up
look how much closer I am to the bar already you see what
I'm saying I cut off at least five or four inches from doing a dead hang like this
And trying to go up and around
Okay
That's going to make a big difference in terms of how fast you go up and over and how much energy you save for more
Repetitions and the final mistake is that you're not taking advantage of the momentum
and energy that you're generating at the top of the movement to complete your
Repetition and what I mean by that is a lot of people when they get to the top like this
They still try to use like
Energy or they still try to use their muscles to bring themselves from here to here and what you should be doing is literally
Once your body gets high enough to where you can just kind of just throw yourself forward over the bar
That's exactly what you want to do
Take advantage of the momentum that you're creating and bringing yourself to the top of the movement
So that as soon as you get to here you can literally come up and throw yourself
Over and then do the dip portion come back down
boom
pull yourself over
Push up come back down and just like this so don't be afraid
To really generate as much momentum as you need to get yourself up and over the bar and I guarantee if you apply these
three tips to your muscle up
And you get rid of these mistakes
You'll be able to do it in no time
Now obviously the goal of a muscle up is eventually to be able to get to the point
To where you can do it without
Having to use so much momentum and for those of you guys who want to see a more in
Depth video that I've done on how to progress with the muscle up to be able to literally
Walk over to a bar grab it and just pull yourself up and over which looks
extremely
Badass mind you I'll post a link to that video down in the info section below
so you guys can
Perfect your muscle up even more so I hope this video
Helps you out and if you do try this in the gym, and you are able to do a muscle up
I better hear about it down in that comment section below so once again guys be sure to hit that like button
Subscribe if you haven't already and as always more good stuff coming soon. See you guys