There is a movement that has captivated the community of Parkour and Freerunning from the start: The muscle up. In the world of ordinary people, the ability to make a clean dominated round-trip (from the clavicle) is a mark of having an impressive way. It is therefore not surprising that the ability to overcome fully the bar from a full hang is so revered, and captivates so many looks of amazement as the holy grail of body weight movements.
Of course, gymnasts often have despised our bewilderment with the muscle up. "How is it possible that a motion be treated as basic to the mystery?" Wonder. Those who have mastered this ability to realize its ease, simplicity, and it's nothing special. Still, there are lots of traceurs, freerunners, and ordinary people gasp when they see a head flying over the bar. In addition we've worked for months, for years, unable to do either right? Oh, sure you've been able to make a painful flutter, climb up to the bar and brag to your friends, "Yes, uncle, I can do a muscle up!" But you know, in the depths of your being that you only 're fooling yourself.
So why have not you accomplished?
First of all, Stop Trying
The first problem is that most have not seem to realize that they are trying too hard and too often. Believe me, I was also at that point. Many people out there has argued that "If you can do 10 good and 10 funds dominated good, you should be able to do a muscle up." I tried for 3 years and even when I could drive 25 series dominated succession, the muscle me up avoided. He managed to pull up an elbow. After struggling to get on was the bar, first one arm and then another, but I was not even close to over it. It was not until the summer of 2009 I finally got through 3 months working my chins. Look, the concept was fairly simple: using the Westside Barbell method for chins and see what happens. Since then I have been making changes to what was at that time, I planned stages between repeat effort, dynamic effort and max effort, and I can establish a way for you to do well. The key to all this, however, is to stop attempting to muscle up. Work on your dominated until they are truly powerful and explosive.
The muscle up is a movement that involves all three components of a skill power: strength, power and technical perfection. You can have perfectly mastered the technique, but without the power will not do much. You can have the strength, but without art, you'll end up resorting to struggle. In most cases, the practitioner must be stopped for a moment. In fact, for 12 weeks. In this article, I'll give you a 12 weeks to complete a muscle up. The point is not sobreesforzarse and jump over the bar. That will not get you anywhere except falling back and shoulders hurt. Hard. Instead, let's do it with some intelligence. I promise that at the end of the weeks will fly over the bar.
* Note: This is NOT a muscle up tutorial. It is a training program. I have included a link to a tutorial extremely good for the muscle up at the end of the article. Also, I should mention that I focus only on one type of muscle up including: a false grip muscle up and drive over the bar. Why? for Urban Evolution is first Parkour gym and this muscle up is best transferred to Parkour. Also because I feel it is the easier version of muscle up and the other can be learned when you master this.
The Prerequisites
I can not work miracles. If you can not do chin-ups, I will not be able to take up a muscle up. There are a few things you need to take to complete this program:
* 6-8 Dominated good and clean
* 10-12 Images for good and deep bar
* A bar dominated with ample space below (to hang) and above (to hop)
* A pair of dumbbells from 5 to 25 kg or greater.
Chin-ups you do need to get as high or higher than your collarbone. If you do not have that range of motion or strength or power to do so between 6 and 8 times, working on that before attempting this program. Similarly, need to be able to perform funds bar (in a fixed bar, not parallel) to the solar plexus minimum. Dumbbells are used in all exercises accessories program.
The Program
Require two days a week. You can find a way to make it fit into your current training routine or sports training you do, or you can just do this, but does this routine as it is. If you skimp on the exercise or load, I can not promise results. Leave a space of at least 3 days between two days of training.
The first day of the week will focus on developing your brute force dominated and funds. The second day will be the power / technique. Divide it like this:
Day 1
In the first 4 weeks of this program, all that changed significantly are the percentages and number of sets of chins. The accessories will always rise, but judging how much weight you add. If you completed 3 sets of 10 presses on the head with 2 15lbs dumbbells in week 1, try to do 3 × 8 with weights of 17 kg at week 2, then up to 3 × 10 with that burden for week 3. Be your own judge and listen to your body.
Here are the details of the first cycle of 4 weeks for day 1
* Week 1 to 5 x 75% maximum reps on chin-ups, 3 x 110% of maximum reps in the rack
During these 4 weeks, on speed 6 series should consistently throw 50% of your maximum reps. Each week, your speed should increase or dominated should note that climb a little higher, especially in the first couple of series. You should notice the biggest difference in moving to the next microcycle.
Day 1
One of the biggest keys to muscle up is brute force, which is what we are working here. In the first 4 weeks, although we were never the most current work on enough volume so that you'd come back to try your best now, should be significantly higher. Now what we are doing is training the body for power, and power needs to have a base of strength. On day 2 of the following four weeks, we will work in the pulse rate and using the extension of the shoulders and hips to pull getting higher and higher. The following are dominated plyo of a test of pure power. The weight increase as follows:
* Week 5 - 3 sets of chin-5kg 5 +, 5 + 3 sets of 10kg in funds
As the week progresses, you should notice something peculiar. In your chins momentum, you should be able to pull the solar plexus consistently, rather than the collarbone. In fact, if rotases elbows on the top, you could probably do a muscle up in Week 8! However, I do not want you to try yet. There are still 4 weeks to arrive, and running is not going to benefit in the long run. The next microcycle discharge strength we have built, the volume increases again, and really begins to work the power. At any time during these weeks, you should feel as if you could do the muscle up in at least dominated the first every day. Do not start yet, just get used to the sensation.
Day 1
On both days we will work on the eccentric muscle up. Lower back to hang so slow and with as much control as possible. Your body needs to remember exactly how, since the post will follow the same pattern of movement. Other than that just add some dominated practice and go for maximum reps for 2 weeks. We are not trying to go to muscle failure. If your collarbone does not reach the bar for the series. Same with the funds. Go as far down as you can for as many reps as you can, but once the depth is compromised, for. This is the only change in the last 4 weeks.
* Week 9 - Chin / Funds, 2 sets of maximum reps
At week 13, ahead and try a muscle up. If you still can not, I bet it's your technique and you're doing the drive at the wrong time. If your false grip is solid (and it should be at this point) and your pulse (kip) is clean, you should fly over the bar.
The Exercises
The False Grip
Before going into specific exercises and how to make, I first make one thing clear: each dominated you do in this program must be false grip. It is used to having his hands in that position on the bar, to strengthen support in the wrist, and allowing a full range of motion to the muscle up at any time. The standard grip for chins is fine, but not when you're trying to train the muscle up.
A false grip on the bar appropriate means to reach out so that the weight is bearing down heavily on the heel of the palms. Your fingers may not be able to fully grasp around the bar (which is why this grip is called "false"). When you hang, instead of hanging by the fingers as you normally would, these hanging from your wrists. Many people are wrong about this and try to simply grab the bar above, remaining even in a normal grip on the fingers support the weight. Make sure you are hanging from the wrists. If you've never done before false grip is very uncomfortable. You'll get used to it. Ends up not hurting, I promise.
The Pulse
Another thing that most people go wrong is in the drive. I'm not talking about the urge to Crossfit in bamboleas you like a fish on a hook. No, the impulse is a controlled movement where the pace of your shoulders and hips helps to generate extra power and inertia take up. While many power movements in sport involve powerful hip extension, this implies a strong contraction. Remember those atomic sit-ups in the program? They are there for a reason.
The drive begins with a hyperextension of your shoulders and hips. This is the phase of stretch or countermovement to stimulate the myotatic stretch reflex (the physiological component of the explosive movements). Immediately after the hyperextension, you contraerás explosively on the shoulders and hips (pull the torso back and pull your legs up with power) and then perform the normally dominated.
Do not worry if none of this makes sense now. The program also includes some training in the technique and the pulse is dominated by first learning to jump. This section and the section dominated by the momentum of this Article comply with all the details for you.
The Dominated
Sorry, guys, worse in most cases, people do chin-ups incorrectly. The chin is not enough to consider as complete a repetition, especially when we consider the fact that most people lengthen their necks and stretch their chins. A satisfactory dominated when the clavicle is not only reached the bar, but has exceeded (see photo). My first repetitions of physically controlled reaches my solar plexus, but whatever happens the clavicle account.
When you run the dominated, it is important to remember that you are not pulling straight up. In fact, this often means your blades are not being maintained in retraction and your shoulders are hanging out of their sockets. Pull your shoulders in their sockets, retract the shoulder blades and drop down in the position known as "drop dead" (Dead Hang). The torso should be slightly angled to the vertical. When tires, follow this angle as naturally as possible, to some extent. You want to throw around the bar, not towards it or below it. The latter occurs when people are leaning too far back, loosen the lumbar spine, and the dominated become a bastardized version of rowing horrible investment.
Dominated Rack
This is a supplemental exercise direct dominated. In fact only serves to add extra volume without the stress of the intensity of the dominated in the joints, ligaments and tendons. Position your legs on a high box so that hang directly under the bar and the feet are elevated higher than your hips. Now, the important thing with this exercise is to maintain a relatively straight spinal orientation. That is, your torso should be as near vertical as possible under the bar. You will not be able to be perfectly straight (unless you have superhuman flexibility in the hips), but try to put yourself under the bar. It is very easy to convert this exercise on a rowing invested and that's not what we seek.
The hips bent will still be (slightly) at the top of the movement and angle of the torso may change slightly, but not so drastically that it is confused with an oar. Other than that, the rules are the same: strip around the bar. Your legs and box a little away from the load, so that should be pretty easy, even after doing chin-ups.
The Bar Fund
Most people are not low enough. Keep elbows slightly glued (not completely), low and spreads her legs to the front as you descend to maintain balance. Touch the solar plexus in the bar and returns to the background. Plain and simple.
The Dominated with Salto
The first step to train the muscle up technique is to understand an exercise known as the dominated land with feet. It is not the same as jumping to one dominated. In fact, do not think of it as if it were a chin at all. What we are doing here is training the pulse rate. In a low bar where you can plant your feet on the ground, grab the bar (those of you who entrenéis in a commercial gym, you can use a Smith machine for the only good that will do). Should be at a height where you can bend your knees comfortably and even set foot on the floor holding the bar together. Now, lean forward with arms fully extended without moving your feet. Push the hips well forward of your feet and hyperextended shoulder. Basically it is looking like a banana.
Now, transfer your weight to your feet and lean back while keeping the length of your arms. Go as far back as your arms permits, basically reaching a curved position (as if thou shouldest throw a ball over the head). Your hips and your shoulders will have moved wide U-shaped. When you reach this point, pull hard with your arms and jump from the ground. The path to your shoulders should form an arc J. When you land, put your feet directly under your body care (or under the bar), slows back to the banana position, and uses the momentum to repeat the movement.
This is the basic motor pattern of the pulse (kip), except for the fact that the feet are on the ground. Hyperextension to contraction. Remember how you feel on your shoulders about everything, and hips will follow on their own.
You may wonder why, if this exercise is as simple regression of the chin, I have not put any muscle to jump up in the program. To put it simply, I see the point. Muscle do not think a train jump up with nothing. The negatives are better for rough technical and most people lack the strength and power anyway. Moreover, the jump is not dominated by transfer to the dominated. The hopping trains dominated the pattern of the pulse motor. There is a regression of the dominated, and not treat it as such.
Oh by the way. Remember to get to the curved position before you jump / throw. When we get to those dominated by momentum, the first to comment on the mistake most people it is before you pull behind the bar. This causes you to throw yourself under the bar instead of around it. You can not do muscle ups that way.
Posted Speed dominated from
It is simply to train the body to generate power without the help of the stretch reflex. Placed early in the program because I want you to be able to know how to throw an explosive from the start. I do not expect to be able to get up immediately, it is perfectly well that only reach halfway. The point is to stand to hang dead (with shoulders in their sockets, see photo), pause for one second, then pull as hard as you can (with control). Remember that in the hanging position are not directly under the bar. When you pull your shoulders inward, the column will be slightly angled to the floor and your chest will be slightly behind the bar. Each time you return to the hanging position, pause for a moment. This is pure brute force. Remember what is to pull with all this power, because recurrirás to it when you learn to push yourself properly.
Chin and weighted Funds
You can use a weight vest or put chains on your shoulders if available, but more than likely have to use dumbbells. Place a dumbbell between your legs, just below the groin, and hold it firmly. For the love of your mother, do not impulses. I mean you can, but it will not serve anything to the weight where it is and have a good chance your special friend crushed against a steel knurled handle.
Remember the dead hang position of which we speak? It will be really important here. Let hang loose extra weight is a recipe for disaster. It may seem a good stretch, but if you go from stretching to contraction of the muscles, you have a good chance of injury. Not only that, but it hurts just be relaxed with extra weight.
Elbows Knees
Most people should know this already, but many do not and probably a search on Youtube will show you hundreds of different things, without which none of them want. A knee to elbow passes from a crash killed a tuck lever. Right after flexing your hips, I want you to throw your lats to reach a lever tuck. If you can not, you're making excuses. In this phase of your lats should be strong enough to pull up that position even if you could not do before. It may take you a while to adjust to this pattern of movement, but it's as simple as raising your hips. Remember to keep your shoulders retracted in their sockets during movement.
Squeeze your shoulder blades together. The knees to elbows is a renowned abdominal exercise, but its use here is the activation beyond the dorsal, familiarize yourself with your arms hanging from, and also the contraction of the hip that comes with the drive (not as powerful or fast at the knee shoulder, but still useful).
The Dominated by Impulse
Well, here we go. Remember what I said about the Dominated with Salto? Virtually the same thing, only this time you're hanging. Keep a good grip on this false and should be able to pull up your collar bone is on the bar. At least the base of the neck should be able to touch the center of the bar. Touching below the bar is that you're throwing too soon.
Pay close attention to photography. The first is hyperextended, the second is when the power comes into play. Note that my shoulders have entered, closing the angle between my arms and torso. My knees are up because I flexed my hips. It is this movement of "closing up" which gives you the power and momentum. Pay close attention to the picture of the way, because chances are, if you fail, either because they are controlling that position.
Under the Bar
I noticed a lot already on the pull under the bar. The momentum is dominated by the notorious exercise where this happens more often. This photo shows how the body is when you go below the bar. Your back is bent sharply, the head goes back, the chest is close to the horizontal under the bar. You're not even close to where you want to be!. A reminder of how to do it right: Hang up, hyperextended hips and shoulders, power contracts with the hips and shoulders, and now Throw hard! upwards and around the bar. When you are very powerful, the body will have to slow down when approaching the bar or you will go directly to muscle up. Yeah, right. Past a certain point in time, dominated by momentum requires more effort / work the same muscle up.
If you look at the photo in sequence dominated by momentum, you will notice that the pattern of movement is exactly the same as in the hopping dominated, even in the angle of the arms and the extension and contraction. If your coordination is poor and can not get a good pace with the momentum, again set foot on the floor and practice some more with the chin-hop.
Plyo Chin
It consists of a fast pulse dominated in which we drop the bar. You slapping, flapping like a bird, or scratch your back, do not care. The important thing is to shoot with enough speed so that you can afford to be in the air momentarily. Note that you must learn to decelar both as to speed! Lower with control. The shoulders will thank you later
Passing the Bar
After completing the program, you should have a firm idea of how to propel efficiently and use the momentum to take over the bar. If you have not, but you are getting higher on the bar, a matter of time and technique. Be patient, look at what you do, and be there in no time.
They ask for 3 months of your time is much, but let's see it this way: how many years you have spent your life without being able to do a muscle up? How long have you actively trying and failing? It is a commitment of time, sure, but with hard work, good and consistent, I guarantee you will get it.
If the problem is the technical end, I recommend you go to the blog of our friend Jim Bathurst (Beastskills) to read your tutorial on the muscle up both rings and bars.
Of course, gymnasts often have despised our bewilderment with the muscle up. "How is it possible that a motion be treated as basic to the mystery?" Wonder. Those who have mastered this ability to realize its ease, simplicity, and it's nothing special. Still, there are lots of traceurs, freerunners, and ordinary people gasp when they see a head flying over the bar. In addition we've worked for months, for years, unable to do either right? Oh, sure you've been able to make a painful flutter, climb up to the bar and brag to your friends, "Yes, uncle, I can do a muscle up!" But you know, in the depths of your being that you only 're fooling yourself.
So why have not you accomplished?
First of all, Stop Trying
The first problem is that most have not seem to realize that they are trying too hard and too often. Believe me, I was also at that point. Many people out there has argued that "If you can do 10 good and 10 funds dominated good, you should be able to do a muscle up." I tried for 3 years and even when I could drive 25 series dominated succession, the muscle me up avoided. He managed to pull up an elbow. After struggling to get on was the bar, first one arm and then another, but I was not even close to over it. It was not until the summer of 2009 I finally got through 3 months working my chins. Look, the concept was fairly simple: using the Westside Barbell method for chins and see what happens. Since then I have been making changes to what was at that time, I planned stages between repeat effort, dynamic effort and max effort, and I can establish a way for you to do well. The key to all this, however, is to stop attempting to muscle up. Work on your dominated until they are truly powerful and explosive.
The muscle up is a movement that involves all three components of a skill power: strength, power and technical perfection. You can have perfectly mastered the technique, but without the power will not do much. You can have the strength, but without art, you'll end up resorting to struggle. In most cases, the practitioner must be stopped for a moment. In fact, for 12 weeks. In this article, I'll give you a 12 weeks to complete a muscle up. The point is not sobreesforzarse and jump over the bar. That will not get you anywhere except falling back and shoulders hurt. Hard. Instead, let's do it with some intelligence. I promise that at the end of the weeks will fly over the bar.
* Note: This is NOT a muscle up tutorial. It is a training program. I have included a link to a tutorial extremely good for the muscle up at the end of the article. Also, I should mention that I focus only on one type of muscle up including: a false grip muscle up and drive over the bar. Why? for Urban Evolution is first Parkour gym and this muscle up is best transferred to Parkour. Also because I feel it is the easier version of muscle up and the other can be learned when you master this.
The Prerequisites
I can not work miracles. If you can not do chin-ups, I will not be able to take up a muscle up. There are a few things you need to take to complete this program:
* 6-8 Dominated good and clean
* 10-12 Images for good and deep bar
* A bar dominated with ample space below (to hang) and above (to hop)
* A pair of dumbbells from 5 to 25 kg or greater.
Chin-ups you do need to get as high or higher than your collarbone. If you do not have that range of motion or strength or power to do so between 6 and 8 times, working on that before attempting this program. Similarly, need to be able to perform funds bar (in a fixed bar, not parallel) to the solar plexus minimum. Dumbbells are used in all exercises accessories program.
The Program
Require two days a week. You can find a way to make it fit into your current training routine or sports training you do, or you can just do this, but does this routine as it is. If you skimp on the exercise or load, I can not promise results. Leave a space of at least 3 days between two days of training.
The first day of the week will focus on developing your brute force dominated and funds. The second day will be the power / technique. Divide it like this:
Day 1
* Chin-5 series of 75% max reps.
* Dominated Rack 2 sets of 110% of maximum reps of chin-ups (hanging completely).
* Press dumbbells overhead with 3 sets of 8-10
* Funds in bar 2 sets up before failure
* Dumbbell Rowing 3 sets of 10-12
* Subsequent flights dumbbell (birds) 3 sets of 10-12
Day 2
* Dominated by jumping 2 sets of 10
* Dominated hung fast from position 6 sets of 50% max reps
* Push in parallel 3 sets of 6-8, as deep as possible
* Remo one-handed dumbbell from neutral 5 series 12-15
In the first 4 weeks of this program, all that changed significantly are the percentages and number of sets of chins. The accessories will always rise, but judging how much weight you add. If you completed 3 sets of 10 presses on the head with 2 15lbs dumbbells in week 1, try to do 3 × 8 with weights of 17 kg at week 2, then up to 3 × 10 with that burden for week 3. Be your own judge and listen to your body.
Here are the details of the first cycle of 4 weeks for day 1
* Week 1 to 5 x 75% maximum reps on chin-ups, 3 x 110% of maximum reps in the rack
* Week 2 to 4 x 80% maximum reps on chin-ups, 3 x 115% of maximum reps in the rack
* Week 3 to 3 x 85% maximum reps on chin-ups, 2 x 120% of maximum reps in the rack
* Week 4 - 3 x 90% maximum reps on chin-ups, 2 x 120% of maximum reps in the rack
During these 4 weeks, on speed 6 series should consistently throw 50% of your maximum reps. Each week, your speed should increase or dominated should note that climb a little higher, especially in the first couple of series. You should notice the biggest difference in moving to the next microcycle.
Day 1
* Chin-weighted 3 sets of 5 + 5kg
* Funds weighted bar 3 sets of 5 + 10kg
* Off-set Pushups 3 sets of 8-12
* Knees to elbows 3 sets of 8-12
* Hang from the bar 5 sets of 60-90 seconds
Day 2
* Chin-pulse (kipping pull ups) 6 series 50% of maximum reps.
* Dominated Plyo 1 set of 3
* Plyo Pull-up - 1 set of 3
* Elbow Curls 3 sets of 5-10
* Remo inclined dumbbell 3 sets of 8-12
* Sit ups atomic explosives (arms overhead) 2 sets of 15
One of the biggest keys to muscle up is brute force, which is what we are working here. In the first 4 weeks, although we were never the most current work on enough volume so that you'd come back to try your best now, should be significantly higher. Now what we are doing is training the body for power, and power needs to have a base of strength. On day 2 of the following four weeks, we will work in the pulse rate and using the extension of the shoulders and hips to pull getting higher and higher. The following are dominated plyo of a test of pure power. The weight increase as follows:
* Week 5 - 3 sets of chin-5kg 5 +, 5 + 3 sets of 10kg in funds
* Week 6 - 3 sets of chin-7lbs 5 +, 5 + 3 sets of 12kg in funds
* Week 7 - 3 sets of chin-9kg 5 +, 5 + 3 sets of 14kg in funds, 6 sets of 60%
the maximum reps on chin-momentum
* Week 8 - 5 + 3 sets of chin-12kg, 3 sets of 5 + 16kg in funds, 6 sets of 60%
the maximum reps on chin-momentum
As the week progresses, you should notice something peculiar. In your chins momentum, you should be able to pull the solar plexus consistently, rather than the collarbone. In fact, if rotases elbows on the top, you could probably do a muscle up in Week 8! However, I do not want you to try yet. There are still 4 weeks to arrive, and running is not going to benefit in the long run. The next microcycle discharge strength we have built, the volume increases again, and really begins to work the power. At any time during these weeks, you should feel as if you could do the muscle up in at least dominated the first every day. Do not start yet, just get used to the sensation.
Day 1
* Negative muscle up 3 sets of 3
* 2 sets of reps Chin maximum
* Funds in bar 2 sets maximum reps
* Cuban Press 3 sets of 8-12
Day 2
* Negative muscle up 3 sets of 3
* Dominated single pulse speed with 8 sets of 5
* Subsequent flights dumbbell (birds) 2 sets of 12
* Knees to elbows 2 sets of 12
On both days we will work on the eccentric muscle up. Lower back to hang so slow and with as much control as possible. Your body needs to remember exactly how, since the post will follow the same pattern of movement. Other than that just add some dominated practice and go for maximum reps for 2 weeks. We are not trying to go to muscle failure. If your collarbone does not reach the bar for the series. Same with the funds. Go as far down as you can for as many reps as you can, but once the depth is compromised, for. This is the only change in the last 4 weeks.
* Week 9 - Chin / Funds, 2 sets of maximum reps
* Week 10 - Chin / Funds, 2 sets of maximum reps
* Week 11 - Chin - 3 sets of 8-10, Wallpapers - 2 sets of 12-15
* Week 12 - Chins - 2 sets of 10-12, Wallpapers - 1 set of 20
At week 13, ahead and try a muscle up. If you still can not, I bet it's your technique and you're doing the drive at the wrong time. If your false grip is solid (and it should be at this point) and your pulse (kip) is clean, you should fly over the bar.
The Exercises
The False Grip
Before going into specific exercises and how to make, I first make one thing clear: each dominated you do in this program must be false grip. It is used to having his hands in that position on the bar, to strengthen support in the wrist, and allowing a full range of motion to the muscle up at any time. The standard grip for chins is fine, but not when you're trying to train the muscle up.
A false grip on the bar appropriate means to reach out so that the weight is bearing down heavily on the heel of the palms. Your fingers may not be able to fully grasp around the bar (which is why this grip is called "false"). When you hang, instead of hanging by the fingers as you normally would, these hanging from your wrists. Many people are wrong about this and try to simply grab the bar above, remaining even in a normal grip on the fingers support the weight. Make sure you are hanging from the wrists. If you've never done before false grip is very uncomfortable. You'll get used to it. Ends up not hurting, I promise.
The Pulse
Another thing that most people go wrong is in the drive. I'm not talking about the urge to Crossfit in bamboleas you like a fish on a hook. No, the impulse is a controlled movement where the pace of your shoulders and hips helps to generate extra power and inertia take up. While many power movements in sport involve powerful hip extension, this implies a strong contraction. Remember those atomic sit-ups in the program? They are there for a reason.
The drive begins with a hyperextension of your shoulders and hips. This is the phase of stretch or countermovement to stimulate the myotatic stretch reflex (the physiological component of the explosive movements). Immediately after the hyperextension, you contraerás explosively on the shoulders and hips (pull the torso back and pull your legs up with power) and then perform the normally dominated.
Do not worry if none of this makes sense now. The program also includes some training in the technique and the pulse is dominated by first learning to jump. This section and the section dominated by the momentum of this Article comply with all the details for you.
The Dominated
Sorry, guys, worse in most cases, people do chin-ups incorrectly. The chin is not enough to consider as complete a repetition, especially when we consider the fact that most people lengthen their necks and stretch their chins. A satisfactory dominated when the clavicle is not only reached the bar, but has exceeded (see photo). My first repetitions of physically controlled reaches my solar plexus, but whatever happens the clavicle account.
When you run the dominated, it is important to remember that you are not pulling straight up. In fact, this often means your blades are not being maintained in retraction and your shoulders are hanging out of their sockets. Pull your shoulders in their sockets, retract the shoulder blades and drop down in the position known as "drop dead" (Dead Hang). The torso should be slightly angled to the vertical. When tires, follow this angle as naturally as possible, to some extent. You want to throw around the bar, not towards it or below it. The latter occurs when people are leaning too far back, loosen the lumbar spine, and the dominated become a bastardized version of rowing horrible investment.
Dominated Rack
This is a supplemental exercise direct dominated. In fact only serves to add extra volume without the stress of the intensity of the dominated in the joints, ligaments and tendons. Position your legs on a high box so that hang directly under the bar and the feet are elevated higher than your hips. Now, the important thing with this exercise is to maintain a relatively straight spinal orientation. That is, your torso should be as near vertical as possible under the bar. You will not be able to be perfectly straight (unless you have superhuman flexibility in the hips), but try to put yourself under the bar. It is very easy to convert this exercise on a rowing invested and that's not what we seek.
The hips bent will still be (slightly) at the top of the movement and angle of the torso may change slightly, but not so drastically that it is confused with an oar. Other than that, the rules are the same: strip around the bar. Your legs and box a little away from the load, so that should be pretty easy, even after doing chin-ups.
The Bar Fund
Most people are not low enough. Keep elbows slightly glued (not completely), low and spreads her legs to the front as you descend to maintain balance. Touch the solar plexus in the bar and returns to the background. Plain and simple.
The Dominated with Salto
The first step to train the muscle up technique is to understand an exercise known as the dominated land with feet. It is not the same as jumping to one dominated. In fact, do not think of it as if it were a chin at all. What we are doing here is training the pulse rate. In a low bar where you can plant your feet on the ground, grab the bar (those of you who entrenéis in a commercial gym, you can use a Smith machine for the only good that will do). Should be at a height where you can bend your knees comfortably and even set foot on the floor holding the bar together. Now, lean forward with arms fully extended without moving your feet. Push the hips well forward of your feet and hyperextended shoulder. Basically it is looking like a banana.
Now, transfer your weight to your feet and lean back while keeping the length of your arms. Go as far back as your arms permits, basically reaching a curved position (as if thou shouldest throw a ball over the head). Your hips and your shoulders will have moved wide U-shaped. When you reach this point, pull hard with your arms and jump from the ground. The path to your shoulders should form an arc J. When you land, put your feet directly under your body care (or under the bar), slows back to the banana position, and uses the momentum to repeat the movement.
This is the basic motor pattern of the pulse (kip), except for the fact that the feet are on the ground. Hyperextension to contraction. Remember how you feel on your shoulders about everything, and hips will follow on their own.
You may wonder why, if this exercise is as simple regression of the chin, I have not put any muscle to jump up in the program. To put it simply, I see the point. Muscle do not think a train jump up with nothing. The negatives are better for rough technical and most people lack the strength and power anyway. Moreover, the jump is not dominated by transfer to the dominated. The hopping trains dominated the pattern of the pulse motor. There is a regression of the dominated, and not treat it as such.
Oh by the way. Remember to get to the curved position before you jump / throw. When we get to those dominated by momentum, the first to comment on the mistake most people it is before you pull behind the bar. This causes you to throw yourself under the bar instead of around it. You can not do muscle ups that way.
Posted Speed dominated from
It is simply to train the body to generate power without the help of the stretch reflex. Placed early in the program because I want you to be able to know how to throw an explosive from the start. I do not expect to be able to get up immediately, it is perfectly well that only reach halfway. The point is to stand to hang dead (with shoulders in their sockets, see photo), pause for one second, then pull as hard as you can (with control). Remember that in the hanging position are not directly under the bar. When you pull your shoulders inward, the column will be slightly angled to the floor and your chest will be slightly behind the bar. Each time you return to the hanging position, pause for a moment. This is pure brute force. Remember what is to pull with all this power, because recurrirás to it when you learn to push yourself properly.
Chin and weighted Funds
You can use a weight vest or put chains on your shoulders if available, but more than likely have to use dumbbells. Place a dumbbell between your legs, just below the groin, and hold it firmly. For the love of your mother, do not impulses. I mean you can, but it will not serve anything to the weight where it is and have a good chance your special friend crushed against a steel knurled handle.
Remember the dead hang position of which we speak? It will be really important here. Let hang loose extra weight is a recipe for disaster. It may seem a good stretch, but if you go from stretching to contraction of the muscles, you have a good chance of injury. Not only that, but it hurts just be relaxed with extra weight.
Elbows Knees
Most people should know this already, but many do not and probably a search on Youtube will show you hundreds of different things, without which none of them want. A knee to elbow passes from a crash killed a tuck lever. Right after flexing your hips, I want you to throw your lats to reach a lever tuck. If you can not, you're making excuses. In this phase of your lats should be strong enough to pull up that position even if you could not do before. It may take you a while to adjust to this pattern of movement, but it's as simple as raising your hips. Remember to keep your shoulders retracted in their sockets during movement.
Squeeze your shoulder blades together. The knees to elbows is a renowned abdominal exercise, but its use here is the activation beyond the dorsal, familiarize yourself with your arms hanging from, and also the contraction of the hip that comes with the drive (not as powerful or fast at the knee shoulder, but still useful).
The Dominated by Impulse
Well, here we go. Remember what I said about the Dominated with Salto? Virtually the same thing, only this time you're hanging. Keep a good grip on this false and should be able to pull up your collar bone is on the bar. At least the base of the neck should be able to touch the center of the bar. Touching below the bar is that you're throwing too soon.
Pay close attention to photography. The first is hyperextended, the second is when the power comes into play. Note that my shoulders have entered, closing the angle between my arms and torso. My knees are up because I flexed my hips. It is this movement of "closing up" which gives you the power and momentum. Pay close attention to the picture of the way, because chances are, if you fail, either because they are controlling that position.
Under the Bar
I noticed a lot already on the pull under the bar. The momentum is dominated by the notorious exercise where this happens more often. This photo shows how the body is when you go below the bar. Your back is bent sharply, the head goes back, the chest is close to the horizontal under the bar. You're not even close to where you want to be!. A reminder of how to do it right: Hang up, hyperextended hips and shoulders, power contracts with the hips and shoulders, and now Throw hard! upwards and around the bar. When you are very powerful, the body will have to slow down when approaching the bar or you will go directly to muscle up. Yeah, right. Past a certain point in time, dominated by momentum requires more effort / work the same muscle up.
If you look at the photo in sequence dominated by momentum, you will notice that the pattern of movement is exactly the same as in the hopping dominated, even in the angle of the arms and the extension and contraction. If your coordination is poor and can not get a good pace with the momentum, again set foot on the floor and practice some more with the chin-hop.
Plyo Chin
It consists of a fast pulse dominated in which we drop the bar. You slapping, flapping like a bird, or scratch your back, do not care. The important thing is to shoot with enough speed so that you can afford to be in the air momentarily. Note that you must learn to decelar both as to speed! Lower with control. The shoulders will thank you later
Passing the Bar
After completing the program, you should have a firm idea of how to propel efficiently and use the momentum to take over the bar. If you have not, but you are getting higher on the bar, a matter of time and technique. Be patient, look at what you do, and be there in no time.
They ask for 3 months of your time is much, but let's see it this way: how many years you have spent your life without being able to do a muscle up? How long have you actively trying and failing? It is a commitment of time, sure, but with hard work, good and consistent, I guarantee you will get it.
If the problem is the technical end, I recommend you go to the blog of our friend Jim Bathurst (Beastskills) to read your tutorial on the muscle up both rings and bars.
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