Learn How To Muscle Up In Less Than 5 Minutes

www.instinctivestrength.com

The Barzans teach you how to build the strength to learning your first muscle-up!

Prerequisites:

Before you can learn a muscle up, you must have the strength and ability to do

10-12 Strict Form Pullups

15-20 Strict Form Dips

10-12 Explosive Pullups

10-12 Straight Bar Dips

1) The first Progression you want to work on is explosive pullups. You want to focus on pulling yourself as high as possible; the goal is to pull your waist to the bar. Train 4 sets until failure about 3-4 times a week.

2)Next you will want to train the Pressing motion of the Muscle up known as the straight bar dip. You want to get on top of the bar and dip yourself down until the bar touches your chest and then press up. You need to engage your core and legs in order to keep balance. Train these 4 sets of 10, 3-4 times a week.

3) Next you will want to get your joints and muscles ready for the movement of a muscle up by performing muscle up negatives. You will start in the top position of a muscle up and slowly come down into a straight bar dip and keep descending as slow as possible until you are in a hanging pull up position. Repeat this for reps at the end of every workout or in between sets.

4) Finally you should be able to start practicing kipping muscle ups. Grab the bar and throw your chest and head forward, letting your legs stay behind. This arch in your body will create momentum and you will use your explosive pull up strength to snap back and up and over the bar. You can tuck your knees up for more momentum. As soon as you pull yourself high enough, rotate your wrists and elbows and shoot your head and chest over the bar.

5) Keep training the progressions to avoid chicken wing muscle ups, and constantly work to improve form and reps.

We hope this video was informative and motivated you to log off of your computer and go learn your first muscle up!

Tune in every Tuesday for another tutorial!

Thanks for watching!

Workout equipment that we use!

Door Pullup Bar- Parallel Bars- Rings- Wheel- Roller- Bands

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