In this video tutorial you’ll find exercises, progression, detailed breakdown of the technique, a complete training program, and everything you need to learn the muscle up in the shortest time possible.
Index:
00:13 PART 1: REQUIREMENTS AND MOVEMENT TECHNIQUE
00:15 The 3 phases of the muscle up
00:16 Pull Up
00:44 Transition
01:10 Dip
01:29 Basic Requirements
01:31 Pull Ups
01:47 Bar Dips
01:55 PART 2: EXERCISES AND PROGRESSION
02:05 Exercises and progression of the pull up phase
02:07 Pull Ups
02:23 Explosive Pull Ups
03:02 Butterfly pullups
03:30 Physical Conditioning and Technique of the transition phase
03:33 Internal Rotation
04:15 Elbow Rotations and Pushdown
04:42 Transitions (rings or low bar)
05:26 Conditioning for the Dips phase
05:29 Bar Dips
05:48 Negative Dips
06:36 Muscle Up Progression
06:42 Half Muscle Up
07:00 Full Muscle Up
07:14 Strict muscle up
07:46 PART 3: TRAINING PROGRAMME