Name: Playbook - Jess St John - Muscle Up Workout!
Uploaded: 2024-02-22T03:31:00.976Z
Duration: 60 min
Description: Muscle Up Workout!

Let’s get your muscle up! Add this workout to your program 1-2x per week for 4-6 weeks and see your muscle up come together! (Note, we all progress at our own pace, and while some may get their muscle up in a few weeks, many will take more than 6 weeks to achieve the skill. Consistency is what pays off!)

Make sure to check out the muscle up prep workout before starting your muscle up journey. This will make sure you’re strong enough to start training muscle ups and help avoid muscle strain or injuries!

- Drive elbows toward the ground aggressively while maintaining a hollow body 
- Pull your body as high as possible, with the ultimate goal of getting your chest over the bar 
- These are meant to be explosive so you should only be able to complete a few before needing a rest or losing height

High Pull Ups

For the reps: 10 total reps, take rests when needed. When starting out, do not try to connect reps (ie your swing coming down from one rep should not be your swing to start the next one). Your placement is very precise when initiating the pull so you want to make sure it is muscle memory before you connect them. Trying to connect them too soon will make this very difficult!

- Using a resistance band, complete a high pull, finishing with your chest over the bar
- At the top, shuffle hands over top of the bar and keep elbows tucked in
- Look forward over the bar to bring you into your dip position
- Push up into a front support

Assisted Muscle Up

3 weighted pull ups followed by 3 banded high pulls. Go slow on the pull ups, explosive on the high pulls and try to minimize the time between one exercise to the next!

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

Banded high pulls

Weighted pull ups & banded high pulls

Choose a weight you can do 3-5 reps with and when you can’t do anymore weighted, switch to body weight dips for the remainder of the 8 reps.

- Keep your elbows tucked in
- Bend elbows and drop chest until your elbows are at least 90°
- Push through your hands extending your engaging your triceps to come up
- Push up through shoulders at the top

Weighted dips - drop set

- Using parallel bars, bend elbows and keep them tucked in 
- Lower shoulders toward the bars 
- At the bottom of the dip, slowly shift weight backwards and catch yourself with your forearms on the bar - make sure this movement is slow and controlled
- Shift weight forward as quickly as possible (it’s ok to use legs a bit to kick or balance when learning)
- Finish in the bottom position of your dip
- Push back up

The main focus is the slow shift back (muscle control), and the quick jump forward (explosiveness), to train your muscles for the transfer from pull to push in the muscle up.

Russian Dips

- Start in a front support
- Keeping elbows tucked, bend the elbows and lean forward to counter balance
- Bend at the hips to lower your chest to the bar 
- Slowly lean back into a pull up position with elbows in front and a hollow body position 
- Slowly extend the arms to lower yourself into a dead hang

The slower the better throughout the entire movement!!!

Muscle Up Workout!

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