In this Slow Muscle Up tutorial I talking about the technique for the muscle up and also the 5 simple exercises and maybe the only exercises you need to learn the slow muscle-up.
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THE EXERCISES SHOWED IN THE TUTORIAL
1. FALSE GRIP HANG 1:43
This exercise will be the main ones to build strength for the false grip and getting used to being in this position. Take the false grip hang, and just hang in this position, it´s okay to have bent arms.
Do 5-20 seconds hold depending on your strength, 3-5 sets.
2. FALSE GRIP PULL-UPS 1:57
Hang on the bar with a false grip, then you pull yourself up as high as possible then down again. If you lose the false grip, let go of the bar and start over again with a new grip.
Here you can do 1-5 reps with 5 sets.
3. DEEP STRAIGHT BAR DIPS 2:14
Find a lower bar where you can jump up to. This is not a normal dip… you want to get as low as possible, almost to the point that your elbows are parallel with the bar.
This will help you build the strength for the hardest part in the slow muscle-up, the transition between pullup and dip. Do between 2-5 reps and 5 sets.
4. NEGATIVE MUSCLE UP 2:40
Find a bar that is low enough for you to jump up to, start in the top position and then lower yourself down with control to the pull-up position and try to have a false grip at all times.
Don’t just drop down, have control all the way.
Try 2-5 reps and 5 sets of these.
5. FALSE GRIP STRETCH 3:04
Close your hands to a fist, then put the back of your hand to the floor. You want to have the back of the hand on the floor at all times and closed hands like a fist.
Try to straighten out your arms to fully locked out without loosing the closed fist.
Go as straight as possible without losing the grip.
Do not open your hands like this, because that will not give the stretch you need.
Do 10 reps and 3 sets of these during your warmups.
Those were the 5 exercises that you need to learn the slow muscle-up. Add all these steps and exercises together, work with them for a while and you will soon have the slow muscle-up.
How many times per week should you work on this?
I recommend to work on this skill for around 2-3 times per week to not overdo it, sometimes less is more.
If you start to feel a pain in your elbows, take 2-3 days rest between the workouts.
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