Name: Playbook - Jess St John - Improve your muscle up
Uploaded: 2024-02-22T03:31:00.990Z
Duration: 20 min
Description: Improve your muscle up

If you just got your muscle up, are super close to it, or have had it for a while but want it to be better, add this giant set you your upper body or pull day to see the improvements. Try it twice per week to increase progress!

3 weighted pull ups
3 high pulls
1 muscle up

2 min rest 

Complete 5 times total

Pick a weight you can only do 3 reps with. If you can’t do them with a weight, do bodyweight or with a resistance band as needed. 

Engage lats first by dropping your shoulders, then drive elbows toward the floor. Make sure you get your collarbone to the height of the bar.

Weighted pull ups

Use a resistance band that allows you to pull higher than a pull up

Let yourself swing slightly in front of the bar 

Engage your lats and drive elbows down quick to gain power

Squeeze core and glutes to maintain a hollow body

Aim to get your hips to the bar

A good cue is to imagine yourself slamming the bar to the floor

High pulls

Engage lats and drive elbows down quick to drive your body up as high as possible 

Shuffle hands forward keeping elbows tucked

Lean forward over the bar, looking for the ground helps

Push down on the bar to bring yourself into a front support

If you can’t do a muscle up yet, or can’t do it immediately after the first two exercises, use a light resistance band as needed

If you want the extra burn, complete reps until failure on the 5th round

Muscle up

Muscle up giant set

Improve your muscle up

Correct Pull Up Form

Correct Push Up Form

Pull up workout!

Increase your pull up reps with this method!

Hey! Great workout. Do you have like a monthly plan that I could work on?

Improve your muscle up

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