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The Muscle Up is an exercise that has gained a lot of popularity in urban bar training. Some nail it easily, while others can only admire from afar. But in this post, we’ll show you the tools and progressions you need so you can do it too and become a muscle up pro in CrossFit.
Step by step to get your first muscle up
The muscle up is one of the most wanted gymnastic moves in CrossFit, so we’ll show you the steps you need and how to do a muscle up in a simple and correct way.
1. First step: Technique and coordination
Keep in mind that technique and movement coordination are just as important as strength when it comes to reaching your goal, at least at the start. Pull-ups are our foundation, and you know there’s no building without a solid base, so make sure you can do about 10-12 strict reps before moving on to the next step.
2. Next step: Practice the Hollow and Superman on the bar
Once you’re sure you can do that, the next step is to do a good hollow and superman on the bar. For this, you’ll need to have practiced them on the floor first, and once you’ve got that down, we’ll do them on the bar with a swing.
3. Intermediate step: Bring your hips to the bar
Once you have this swing and feel comfortable doing it, let’s practice bringing your hips to the bar. For this, jump to the bar in hollow, do a superman, and then try to bring the bar to your hips with your arms fully extended.
4. Last step: Extend with your torso past the bar
Once you can comfortably bring your hips to the bar, the last step is to push your torso past the bar as you do the final push with your arms to complete the extension (for this step, it helps to imagine you’re wearing a cap and want to quickly throw your head forward to take it off).
Don’t give up: Getting a Muscle Up takes time and technique
Once you’ve completed all the steps, we hope you can do your first muscle up, but if not, we want to tell you don’t get discouraged!
It takes time to coordinate all the movements.
Related posts
- We tell you what you need to know to do your first Pull-ups in this link.
- Introduction to Calisthenics: go to the Post.
