Muscle Up Tutorial
Muscle up has become a measure of “elite level” strength in mainstream fitness circles. The move was popularized through crossfit, and it has become one of the most sought-after strength moves of all times. Despite it’s reputation as a hard move, the whole thing is actually a bit of a joke in gymnastic circles, because muscle up is such an easy move strength wise for gymnasts that it doesn’t even have a name. Only after crossfit paved the road gymnasts started thinking “So this is really a specific move for them?”. Anyhow, for any enthusiastic practitioner, the muscle up is a milestone in physical development, and learning it requires a decent amount of strength, mobility and practice. Here’s Next Level tutorial for the muscle up!
Download Next Level app to see the full step by step tutorial on how to do the Muscle Up
False grip warmup
5 x 8 repetitions as a warmup
Sometimes called ‘neural flossing’, the purpose here is to flex the wrist as far as possible, and try to close fist and generate force in that extreme position.
Closing your fist strongly in this position is extremely hard at first due to muscles not responding to neural firing, if you haven’t done this before. You should be able to progress with this move until you can achieve a strongly closed fist in the position. Keep training
Keep doing this progression as a warmup every time you work out, and try performing it a couple of times throughout the day.
Low Dip on a Bar
5 x 8 repetitions
This exercise strengthens your strength in the lower range of motion of the dip. This will be necessary for you to be able to later perform the switch from the pull up portion to the pushing portion of the Muscle Up
Roll your shoulders forward in the bottom position, balancing your self properly to thenpush back up. A good amount of triceps strength is required for this exercise.
False Grip Row
5 x 5 repetitions
Now you will move through both the straight arm and bent arm positions of the false grip.
Place your wrists on top of the rings. Use gym chalk to improve your grip. Do not let your grip slip! If it does, move back to previous progressions.
Download Next Level app to see all 10 progressions!