These are called “muscle-ups” and are one of the common exercises in gymnastics conditioning. They have a wide range of applications in both sport and strength training as well as functionality in the real world: the ability to get up and over pretty much anything.
The following are a few “tips” on muscle-ups that I have previously written which you may find helpful in your training.
Muscle-Ups: How to Do a Correct False Grip
I would recommend trying to set your grip in the following way:
Your grip should be pressing on the ring in a diagonal from the bottom knuckle on your index finger, across your palm to the heel of your hand as well as somewhat on your wrist as well (this is where those wonderful blisters on your wrist come from). In the beginning, you will probably find it necessary to keep your elbows bent in order to maintain this grip.
As you reach the transition point from chinup to dip, roll your hands out and press down to rotate your grip from a pull to a support.
Muscle-Ups On A Straight Bar
Rings for muscleups, while preferable for comfort, are not necessary. It is also possible to perform muscle ups on a straight bar. For this you will need to use an exaggerated false grip.
At first, you will probably not be able to completely straighten your arms at the bottom of the movement and retain your false grip. This is fine, simply continue with the movement and, as you strength and flexibility improves, so will your bottom hang position.
The transition from the pullup to the dip is also harder as you are not able to lean forward, but this is actually preferable, as a perfect muscleup doesn’t lean forward anyway.
In the event of getting “rips” or blisters on your wrists from the false grip, a little athletic tape will take care of the problem.
Muscle Ups - Progressions to the Weighted Muscle-Up
Many people on completing their first muscle-up are excited and immediately want to go to weighted muscleups. Now weighted muscle-ups are an excellent exercise and a staple in the conditioning program of my advanced athletes. However, I think that it is first important to progress through the variations of the bodyweight muscle-up in order to maximize the benefits of the weighted muscle-up.
The easiest variation is to perform the muscleup with the hands pulled in toward the center of the chest. At this stage, be sure to use a false grip.
Also, in order to build the most strength with this movement strive to perform the muscleup without piking the hips or leaning the chest forward. The only movement should be in the arms. Once on top (support position) be sure that the elbows completely lock out straight with the hands turned out to 45 degrees. Until you can achieve the correct support position, I would recommend staying with the easiest version.
The next version is to perform the muscleup with the hands shoulder width apart. A false grip may still be used. Same form requirements apply.
Hardest version is to perform the muscleup with the hands out wide of the shoulders and without using a false grip. This one is brutal and begins to mimic the stress and strain of performing an iron cross.
Once all three versions have been achieved with a correct support position on the top, then in my opinion, a strong enough base has been built to warrant working weighted muscleups.
Yours in Fitness,
All articles Copyright ?2004, Christopher Sommer.
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