That’s completely different than what we’re dealing with. The ONLY reason gymnasts don’t do it is because they are using bars that are 2-3 times as thick. I’ve seen my fair share of athletes fly right off the bar due to not using their thumbs, putting some out for weeks. Do it! It’s both a safety and skill development requirement. Put your thumbs around the bar and pinch down you index finger! Just like the barbell hook grip (Pinching your thumb in that case) I don’t care if you like it or not. You can increase the height as time goes by, but for now, this is where we will hammer in certain body positions that will be used in every preceding version. Set up like you would for any jumping pull up, except this time you’re on a box or you’ve set an adjustable bar to a height that makes it easy for you to jump on top of the bar, then press out. Vertical Box Bar Muscle Up (Click Image):
So anything you choose to slack on in the earlier rounds will only punish you more and more with each preceding round. It’s important to note that everything we do in earlier rounds should have carry over into the next piece. So let’s look at the progression of the Bar Muscle Up from the bottom up and we’ll be able to see how one can progress regardless of where you are in your path. Save the lower skill sets for metcons and dedicated strength pieces in order to develop capacity and save the higher skill work for concentrated skill pieces where our overarching goal is purely virtuosity, and not time or reps, or any other distraction.īut I said we could still work on bar muscle up progress, regardless of where you’re at. But it would be a mistake to think that doing seated kipping banded Bar Muscle Ups in metcons would be better when you can barely string more then 2-3 chest to bar together. Every little bit will help, and we should work on developing a good motor pattern as soon as possible. That being said we can still work on the bar muscle up and it’s scales even if we don’t have all the prerequisite skill sets. One is a way better stimulus for growth, the other should be saved for skill work for the time being, and later introduced into metcons.
a moderate volume of unbroken chest to bar pull ups without bands, unassisted ring dips, etc… scaling yourself down so you can do 1 bar muscle up a round for 5 rounds is not as good for you as work out that requires 5 rounds of chest to bar at 15 reps. However if you haven’t learned the muscle up, I don’t recommend performing the earlier scales of the movement (See above) in metcons unless you can perform the former base skills at volume, and as prescribed. Pull ups and chest to bar, weighted pull ups, rope climbs, legless rope climbs, strict and weighted dips, etc… All things that will greatly benefit you when you are trying to learn the muscle up, whether it be the bar or ring.
The former is where your are able to get in a lot of volume at the lower skill levels i.e. When approaching the Bar Muscle Up for the first time you must first be willing to separate metcon volume and strength training from skill work and practice. Recommended Volume and Strength Movements as Prerequisite:
0 kommentar(er)
