In the world of fitness and strength training, there exists
several benchmarks which are a tell-tale sign of true mastery and an
elite level of strength. Once you reach that level, you know that you
are in the top percentile of athletes in the world. Before we reach
these lofty heights, there are a few fitness benchmarks we can achieve
in less time, but still garner huge rewards from.
One such benchmark is the muscle-up. The muscle-up is a strange amalgamation of the conventional pull up and the standard dip - both of which are fitness benchmarks in and of themselves. Mastering this exercise is the next step in your progression to become fitter and stronger. So how do you become an expert at muscling up your entire bodyweight without breaking a single bead of sweat?
The trick is to condense the entire movement of the muscle-up into two separate parts. The initial part of the movement is the pull up. The second part is the dip. If we are able to master these two movements separately, we are then able to join them together and combine them into one single successful movement. This is how most athletes train. They break everything down into small parts and work on them separately first. Without further ado, let's get into it.
1. Master the weighted pull up - The initial movement in the muscle-up exercise is the pull up. A conventional pull up simply isn't sufficient to do a muscle-up. To be able to get into a position to complete the second part of the muscle-up movement (the dip), you need to get your chest, not just your chin, over the bar. So how do you build this up? You use weights! When you can do a pull up with an additional quarter of your bodyweight, you'll have enough power to do a muscle-up.
2. Master the weighted dip - The weighted dip is a rather easy exercise. Firstly, like the pull up, you must master the basic bodyweight movement first. Dips only work if performed with their full range of motion. That means you need to dip to at least 90 degrees if not more. Master a full dip first before strapping some weight onto yourself. Once you are able to dip with a quarter bodyweight of additional weight, you're good to go.
3. Get a grip - The key to making the transition from the pull up to the dip is a sturdy grip. Your wrists shouldn't slide around the bar and your grip should be vice like. The problem is that if your pull up bar does not rotate freely, you may need to adjust your grip as you pull yourself up. However, this happens naturally. You simply need to have sturdy wrists to keep yourself from breaking or straining your wrists.
One such benchmark is the muscle-up. The muscle-up is a strange amalgamation of the conventional pull up and the standard dip - both of which are fitness benchmarks in and of themselves. Mastering this exercise is the next step in your progression to become fitter and stronger. So how do you become an expert at muscling up your entire bodyweight without breaking a single bead of sweat?
The trick is to condense the entire movement of the muscle-up into two separate parts. The initial part of the movement is the pull up. The second part is the dip. If we are able to master these two movements separately, we are then able to join them together and combine them into one single successful movement. This is how most athletes train. They break everything down into small parts and work on them separately first. Without further ado, let's get into it.
1. Master the weighted pull up - The initial movement in the muscle-up exercise is the pull up. A conventional pull up simply isn't sufficient to do a muscle-up. To be able to get into a position to complete the second part of the muscle-up movement (the dip), you need to get your chest, not just your chin, over the bar. So how do you build this up? You use weights! When you can do a pull up with an additional quarter of your bodyweight, you'll have enough power to do a muscle-up.
2. Master the weighted dip - The weighted dip is a rather easy exercise. Firstly, like the pull up, you must master the basic bodyweight movement first. Dips only work if performed with their full range of motion. That means you need to dip to at least 90 degrees if not more. Master a full dip first before strapping some weight onto yourself. Once you are able to dip with a quarter bodyweight of additional weight, you're good to go.
3. Get a grip - The key to making the transition from the pull up to the dip is a sturdy grip. Your wrists shouldn't slide around the bar and your grip should be vice like. The problem is that if your pull up bar does not rotate freely, you may need to adjust your grip as you pull yourself up. However, this happens naturally. You simply need to have sturdy wrists to keep yourself from breaking or straining your wrists.
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