Muscle Up
a.k.a. Muscle-Up
Differentiation: Mechanics
This variation of a muscle-up differs from a Kipping muscle-up. Here is how: you do not swing on the gymnastic rings. You must engage your core in order to remain stable as you perform the muscle-up. Engaging your core eventually increases the overall strength of your core muscles.
Starting Position
To get into starting position, do this...
1) Locate gymnastic rings.
2) Stand under the two rings.
3) Jump up and grab the rings.
4) Grasp a ring in each hand - from the opposite side of the ring - with your palms facing downward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while pulling your body up...
3) ...until the rings reach your armpits.
4) Twist the rings 180 degrees around as you bring them to your armpits.
5) Bring your chest forward while raising your body to the rings.
6) Once the rings reach armpit level, continue to fully raise your torso...
7) ...until your arms are fully extended.
8) Once your body is fully pulled up, squeeze your back muscles together.
9) Hold this position for a count of one second.
10) This is the ending position.
11) Then, gradually move your body back down to the floor.
12) Repeat reps for a full set.
Proper Form
There is nothing that needs special attention.
Gear Advice
For your hands, we encourage you to use weightlifting chalk on your hands.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
You will need maximum force to pull yourself up on top of the bar since you should not use momentum.