Tips for the Pull-Up Muscle-Up

The pull-up muscle-up is the most common movement in street fitness and is also a relatively entry-level fitness method. For many fitness enthusiasts, they often like this movement, but it is indeed difficult to do it well. You must master certain tricks. When doing this movement, you must do it in one go. This is very important. Let us understand.

Tips for the Pull-Up Muscle-Up

What is the use of practicing this movement? In addition to being cool and handsome, it can also be done when climbing over the wall

All in one go

We can divide the process of unlocking the muscle-up into two steps: 1. Preparation period: Friends with weak back and arm strength can focus on the preparation period training first; 2. Movement skill learning period: Friends who have basic strength but lack skills can directly carry out this step of training.

Action 1: Weighted pull-ups

Action tips: You can wear a weight-bearing vest or use other weight-bearing methods. In terms of training methods, in addition to doing pull-ups directly with weights, you can also use heavier weights, but only do the eccentric phase. During the process of going up, you can step on the racks on both sides, or ask a partner to support you slightly. Finally, it is better to be gentle than fake, and try your best to ensure the quality of the movements.

Action 2: Parallel bar arm flexion (single bar arm flexion)

Action Tips: This action is mainly to strengthen the arm strength. During the movement, keep your elbows as close to your body as possible and your elbows facing backwards. Pay attention to the range of motion. It is enough to fold your upper and lower arms at an angle of about 90°. After your strength increases, you can also use weight-bearing to strengthen it. During the period of learning the movement skills, many people have the ability to do the muscle-up, but because they are not familiar with the movements, most of them will get stuck on the technique. After pulling the bar across the chest, they don’t know what to do, or they dare not flip their arms and continue.

Below is a breakdown of the action techniques

First hang on the bar, swing your body back and forth to form a reverse arch;

Then bend your hips and lean your body backward, feeling like you are kicking your legs;

The next step is to use this inertia to pull the body up as quickly as possible, so that our chest is above the horizontal bar;

If there are no problems with the above steps, there is only one last step left - wrist turning, which is often the most difficult step. Many people don’t know how to flip their wrists. At this time we just need a little skill to find the feeling of flipping.

1. Place the chair under the rack (horizontal bar). The height of the chair depends on personal situation. 2. Hold the bar with your hands first, but don't keep tensing. Just hold it normally. 3. Stand on the chair, stretch your lower limbs and coordinate with the rotation of your upper limbs and wrists.