Name: Playbook - Warren James - Muscle Up Progression
Uploaded: 2023-04-26T21:46:10.270Z
Duration: 80 min
Description: Muscle Up Progression

Sierra

Hang on a bar with your palm rested on top of the bar. This hold may feel uncomfortable in the beginning but will be useful in the future

False Grip

Slightly lean your chest over the bar as you dip down

Straight Bar Dips

Jumping Muscle Up

Place Foot Placement slightly forward in front of the bar.

Jumping Muscle Up (Feet Forward)

1) Place your feet far in front of the bar. 

2) Slowly lift your feet off the ground while maintaining a tight core. 

3) Keep your arms at a tight 90 Degrees

4) Use the momentum of the swing to let your chest touch the bar

Swing To Chest (Low Bar)

Resistance Band Muscle Up

Generate A “Mild” Swing. The bigger the swing the harder it will be to control up.

Develop A Swing

Drive your Knees as close to your Chest as possible.

Knee To Chest

Start adding a Pull motion as you drive your Knees to Chest.

Pull Up + Knee To Chest

While keeping your Arms straight. Use the momentum from your first swing to help propel you up, BUT away from the bar.

Straight Arm Pull Up

Add everything you learned to get your first Muscle Up.

Muscle Up Progression

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