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Old 07-01-2006, 07:30 AM   #11
Yavor Marichkov
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7*3 OH SQ with a broomstick
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Old 07-01-2006, 11:41 AM   #12
Ian Carver
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Welcome to CF, Yavor. Nice to see the journal and see your progress. Also, great job with the muscle ups on the bar!! You are definitely on the right track - Keep it up!
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Old 07-01-2006, 12:52 PM   #13
Lonnie Richardson
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How did you train to get the bar muscleups?
These would be very cool to do as one can do them most anywhere and is one of my goals.
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Old 07-01-2006, 02:32 PM   #14
Yavor Marichkov
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Ian, thanks!

Lonnie, I have trained for the bar muscle ups for maybe two weeks. I just grip the bar with a slightly false grip, hang and then try to lift myslef super fast and flip my shoulders. Most of the times I just end up crashing my chest against the bar, but three times so far I have managed, somehow, almost intuitevley to flip my shoulders and end in a muscle up.

That said, I cannot get one every time. For example, tonight I couldn't. I find that I have to pull myself up very, very explosively. Then almost at the top I kick with my feet and flip my shoulders over and suddenly I am on top of the bar.

The first time this happened, I was like, what did just happen? I was at the playground (it has pullup bars, paralelletes, monkey bars etc) with some other guys. None of them was watching when I managed to do the muscle up. The second time again everybody was watching in some other direction :-)

As far as dipping and pullup strenght go, I weigh 80-82kg and can do a chin up with an extra 40kg for 1 rep. Weighted pullups/chinups help a lot. I find the best way to train them is musltiple sets of low reps. I can do 30 bodyweight dips (haven't tested !rm weighted recently).

One guy that comes to the playground, he's 50, can do a muscle up in one fluid motion, with no kicking...
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