Mastering The Muscle-Up
Mastering The Muscle Up: A Beginner’s Guide To The Ring Muscle-Up
The ring muscle up is one of the most popular exercises among beginners. It can be done with any kind of barbell or dumbbells.
You will need some sort of grip strength training equipment such as a pull up bar, weighted vest, etc. You can also use a body weight exercise like push ups, squats, lunges, etc.
Why Should I Do The Muscle-Up?
There are many reasons why you should do the muscle up. There are several benefits of doing it. First of all it helps your core strength which is very important especially if you want to become strong enough to perform other exercises such as the dead lift or bench press. Also it improves your balance and coordination.
How To Perform The Muscle-Up?
You have to start off by standing with feet shoulder width apart. Then you can grab the barbell or dumbbells at arms length. You can either hold them straight out in front of you, or you can bend your elbows slightly towards yourself so that they touch each other near the ground. Your hands should be facing away from you when performing the muscle up. From there you should pull your body up while attempting to keep your elbows close to your body. Your body should end up forming a straight line from your head to your feet. You must then push away from the bar until your arms are fully extended and your chin is over the bar. The key to performing a successful muscle up is speed. Remember to bend your knees and keep your elbows close to your body in order to keep the blood from draining from your hands. It is important to keep your body straight throughout the entire movement. If you are having problems performing one, try using a lower grip on the barbell or dumbbells. This can help make it easier for you to get over the bar. If you are still having problems with that, try doing negatives by jumping up to grab the bar and then lowering yourself down slowly until your arms are completely straight before letting go of the bar.
Who Can Benefit From The Muscle-Up?
Anyone from average people to athletes can benefit from doing the muscle up. It is a great way to build upper body strength. Even if you are not looking to increase your strength, the muscle up is still a great exercise that can be used to improve your overall fitness. This is a move that should definitely be learned by everyone but it takes time and practice in order to get it down pat. Be careful and make sure to go at your own pace.
There are several techniques in gymnastics that can be applied to weight lifting in order to increase strength and overall body power. Learning these techniques takes time and a lot of practice.
Don’t get discouraged if you don’t get it right away, just keep working at it. With enough time and effort you will be able to master the moves and see great improvements in your overall strength and power.
Sources & references used in this article:
- Mastering Your Core: A Guide to Summer Fitness (G Swets – naturesremediesgr.com)
- Muscle Spasticity and Its Interaction with Myofascial System of Children with Central Paresis (N Moga – EUREKA: Health Sciences, 2019 – eu-jr.eu)
- Do Similar Exercises and Drills Transfer to Specific Sport Skills? (R Collier – 2002 – Orion Books Limited)
- Which Deadlift is Right for Your Body Type? (T Kelso – breakingmuscle.com)