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Training For a Muscle-up?....

Discussion in 'Weight Training/Bulking' started by HevyMetal, Dec 8, 2011.

  1. HevyMetal

    HevyMetal Well-Known Member

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    I cannot currently do a Muscle-up.

    What is the way to train for this?

    Is it where you lower the bar quite a bit and then take a hop-skip toward it and use momentum to get the initial lift?

    I can do all sorts of stuff but I can't do this ex yet.

    Thanks in advance......:tucool:
     
  2. chicanerous

    chicanerous Elite Member
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    Being strong enough in the full-range pull-up is the first step. You also need to be able to do a few dips. Once you have the strength, you can either brute force it on a bar or adopt what gymnasts term a false grip to help you out. The false grip basically overgrips the bar, so that your wrist is cocked and your knuckles are pointing straight up. This gives you the leverage to make the transition from pull-up to dip. It can also help to work pull-ups with this grip and to work dips on a straight bar as well.

    If you're doing them on rings, you have to keep the rings as close as possible to the body to successfully make the transition. In general, good coordination can make this movement much easier, although the stronger you are the less momentum you should need.
     
    #2 chicanerous, Dec 8, 2011
    Last edited: Dec 8, 2011
  3. george mavridis

    george mavridis Active Member

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  4. HevyMetal

    HevyMetal Well-Known Member

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    Thanks guys.....:)

    Looks like I've got my work cut out for me.....
     
  5. Jaer

    Jaer Well-Known Member

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    Let us know when you succeed. Those things are beastly! :flex:

    Jaer
    dreams of one day adding those to his work out.
     
  6. Mauidude

    Mauidude Active Member

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    HM: Thanks for posting this. When my shoulder heals up, I'm going to give these a go. If you accomplish this, post a video for us will you?
     

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