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 perform...