Learn To Do Muscle Ups Like A Pro
Create momentum and be explosive.
The bar muscle up has to be one of the coolest and iconic exercises around. Before I knew what calisthenics even was, I knew what a muscle up was. There’s something about it that just screams “I’ve made it, I’ve conquered the bar”.
Maybe it’s because many people struggle with ordinary pull ups so when they do finally master pull ups moving onto the muscle up is the next achievable goal.
When we break down the muscle up you can see that it’s a complete exercise, many elements are working to accomplish the movement. It’s a combination of 3 phases and you have to keep tension in the core the whole time.
- The high pull up (vertical pulling) where your lats are the powerhouse that drives you up and where you have to generate momentum.
- The transition is one of the most difficult parts because you have to bring your lower chest (minimum) the same level as the bar to pass the transition. Lack of shoulder extension and wrist mobility will be highlighted in this phase.
- The straight bar dip (vertical pushing) is the easiest part where you finish off the move.
One of the main reasons why I’ve seen people fail to accomplish their 1st muscle up is they’re too slow! The muscle up is an explosive move, you have to be explosive.
Doing a muscle up slow is like competing in a 100m sprint and only jogging, then wondering why you lost. You have to learn and train how to be more explosive.
CREATE MOMENTUM
I mentioned that the transition is one of the most difficult parts in the muscle up, the next is the beginning.
At the beginning you have to create and ride the momentum up, not force your way up (it doesn’t work). It’s all about technique. You need to respect this phase because it will determine if you’re able to do a muscle up or not, just like you have to have a good start in a 100m sprint if you want to win (unless your Usain Bolt).
It’s a balancing act between power and momentum. If you just try to pull yourself up with your strength you won’t get it. Slow muscle ups or pulling with zero momentum is a skill all by itself and only a select few can do in the world.
HOW TO BE MORE EXPLOSIVE
Now you’re probably wondering how do I train to be more explosive? Start doing more explosive exercises in your training. “Explosive training is training that combines strength and speed to increase your power output.
Explosive drills are often used by athletes who need to generate a quick burst of maximal effort” When you pick an exercise be as explosive as possible. The set should last 1–15s or 1–5 reps.
If the set lasts longer or you do more reps you’re no longer increasing your power output, your training something else.
Do 3–5 sets and rest for 3 minutes between sets.
I love teaching people how to do muscle ups and it still surprises me how slow people still do their pull ups. I always say this
“your goal needs to match your training”
Your goal is to do an explosive move like the muscle up then why would you do your regular pull ups slow? You need to learn to be faster, the pull ups train the same muscles that you’re going to need to get you on top of the bar. Make it a habit in your warm up or if you have a bar at home, practise doing 3–10 pull ups fast (don’t fatigue).
This will teach your brain and body to move a little quicker. Don’t get me wrong I’m not saying that slow pull ups are bad, I’m saying doing your pull ups fast will get you the muscle up faster.
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