What's going on Nation? And welcome to muscle up progressions part 1 now the muscle up is a very challenging exercise
That's going to target pretty much every muscle in your upper body
It's going to require a lot of core strength and grip strength as well
Now the focus of this video is going to be doing a muscle up on the bar and what we're going to do is take
You from a beginner level all the way to an advanced level
Now if you've never done a muscle up before it is a very intense exercise
But as long as you practice it you will be able to get it so let's move on to the demonstration
So the first part of this progression is going to be able to do a hanging knee to elbow leg
Raise it is a few things
I want you guys to keep in mind when doing this exercise that's going to help progress towards the muscle up
Once you grab the bar. You want to slightly pull yourself up and retract your shoulder blades to help you stabilize throughout the exercise
The key to doing the knee to elbow leg raise is to not try to thrust your knees to your chest
Until you hit that point of where your body just starts to go backwards after swinging forward as far as you can
It's also very important to make sure that you're keeping your core tight as you're driving your knees to your chest
for the second part of the progression what you guys are going to do is utilize that momentum you gathered from doing the knee to
Elbow leg raise to be able to thrust yourself into the air to do a muscle up now remember
This is still the beginners part of the progression when you become more advanced you're not going to have to rely a lot of momentum
To get yourself up and over the bar
But you need to build that upper body strength
First to be able to get to the point where you can pretty much just do a pull-up and then throw yourself over it
So I'll bring you guys over here and show you a few things
Number one a lot of beginners when they try to do a muscle up and they start to utilize
You know the momentum and get them self over the bar is they don't
Rotate their wrists and a lot of you guys are going to get stuck if you don't pay attention to that and what I mean
Is as you hold the bar, and you're hanging lows. I'm going to hang low as
You come back
your wrists need to rotate with your body so you can go over the bar if you grab this bar
Really tight and don't allow that rotation. What's going to happen is you're going to get stuck
Like this and not be able get yourself over
So your wrists can't be here that has to be up here to allow you to go over the bar
So what I'm going to do is use this short bar here to show you guys how to utilize that momentum
So I'm going to simulate the the knee thrust right now. So you're down here
You come back with both knees and as you thrust your knees into your chest
You get to this point about right here where you're almost parallel to the bar with your chest, and this is the point
Where you pull yourself forward
So you're not necessarily pulling yourself up in the beginners part of this movement. You're using your momentum
To pull yourself forward and then over the bar
So if you have access to a shorter bar it might be worth your while to try this movement
So stand with your feet under the bar
hang low
Move forward thrust over the bar
Just like that so now what we're going to do is move on into the third progression
and show you guys how to do the muscle up
Just using your upper body with a band
And then I'm going to combine all those movements together and show you how to use the momentum to get up and over the bar
for the fourth progression of the muscle up what I'm going to have you guys do is get used to going up and over the
bar
Using a rubber band now
if you don't have a partner to help assist you getting in the band you can use a box or something to stand on that's
High enough so you can elevate yourself to get your feet in before starting the movement
So I'm going to show you guys what the movements going to look like then once we finish here
We will move on to the final progression. Which is combining everything we've learned to be able to do an actual muscle up
If you can't find something to stand on to get into the band
Try having a partner assist you by pulling the band down as far as they can
So it's easy for you to put your feet inside of it
Even though using the rubber band takes away the momentum that you learned how to utilize in the first part of the tutorial
What it's going to do is teach you how to get up and over the bar from multiple
Repetitions as you watch me perform the muscle up keep in mind all those key points
We just talked about if you notice the first thing
I'm doing is getting up to the bar and retracting my shoulder blades and keeping my core tight alright guys
Now I'm going to move into doing the final progression
Which is an actual muscle up
So what I do before
I start is give you a few more quick tips in addition to the things you already learned
What I like to do when I do muscle ups number one chalk my hands for extra grip
sometimes the bars get slippery as your hands get sweaty and
Number two you guys saw in the beginning of the video when I was hanging doing the knee to elbow leg raises
I wasn't just hanging with my arms dangling
I actually pulled myself up a little bit in addition to that when doing the muscle up
It's really helpful if you pull your shoulder blades together, and you actually kind of pull your arms forward a little bit like this
So don't hang here you actually hang like that
That's going to help you set up to be able to grab momentum to throw yourself up and over the bar
So I'm going to do for you guys is some quick repetitions and give you some key points to look for as I do them
Once I have some momentum going I'm now thrusting my knees into my chest as I do that
I'm making sure that my wrists are loose enough. So that they don't restrict me as I'm trying to get up and over the bar
Once you're up and over the bar. You're going to press up as hard as you can as if you're doing a dip
Once you fully extend your arms you're then going to lower yourself back down to the starting position however
You're going to use the momentum that you're gathering as you lower yourself
Down to then bring yourself back up and over the bar with multiple reps
So there you guys have it that's how you progress to be able to doing a muscle up if you guys thought this video was helpful
Be sure to let us know in the comment section below and definitely let us know when you're able to do your first muscle up
For more great tips exercises and routines feel free to join us on Scotthermanfitness.com and as always
More good stuff coming soon. See you guys