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-   -   Bar Muscle-Up Help! (http://board.crossfit.com/showthread.php?t=86674)

Mike Dolan 03-29-2014 03:52 PM

Bar Muscle-Up Help!
 
A little bit of back story to this...

I'm a member of an MP company in the US Army, one of the biggest things among my platoon is competition. Myself and two other guys began challenging ourselves with muscle-ups about three months ago, constantly attempting. It's now three months later and while they are knocking out sets of ten, I can only knock out one, very sloppy muscle-up.

I've looked at videos and instructions and have been constantly working at it. I'm trying to kip my hips toward the bar and flick my wrists over top of it, but it ends up looking like a nasty shoulder shrug and usually fails.

The only thing I can think of is maybe my wrist strength isn't where it needs to be? I mean I'm exploding up, but I have serious trouble getting my wrists where they need to be to complete the movement. After watching my buddies do it, it seems much more controlled, almost rolling upwards on their palm and fingers.

Any tips?

Thanks in advance,
Mike

Brian Neal Carpenter 03-29-2014 10:57 PM

Re: Bar Muscle-Up Help!
 
Mike, what helped me the most was to think about driving my knees up towards my chin. A lot of Kipling muscle-ups is in the legs. The arms will guide you, but use the legs to drive upward.

Dare Vodusek 03-30-2014 02:53 AM

Re: Bar Muscle-Up Help!
 
Maybe start training with a rubber band and get the perfect form so your body learns the movement and then slowly use less resistance band to improve strength.

Also start doing cuban presses

Steven Ngo 03-31-2014 10:29 AM

Re: Bar Muscle-Up Help!
 
1 Attachment(s)
are you false gripping the bar? grip the bar closer to the bottom of palm (near the wrist) rather than the fingers. it helps tremendously transitioning into the dip position.

Tommy Sittinger 03-31-2014 11:32 AM

Re: Bar Muscle-Up Help!
 
Quote:

Originally Posted by Brian Neal Carpenter (Post 1226165)
Mike, what helped me the most was to think about driving my knees up towards my chin. A lot of Kipling muscle-ups is in the legs. The arms will guide you, but use the legs to drive upward.

This ^^. Right before I extend, my knees are almost at my chin, and I'm practically horizontal. For me the explosive phase is half violent hip extension, half inverted row.

When you get over the bar, mentally attempt to pull yourself over the bar and down the other side. You won't go over, but the visualization helps to get you over the bar enough to where your weight is balanced on your palms, and you could rest there if you wanted to without falling backwards.

This may apply as well:

After I got my first ring muscle-up, I did band-assisted ring MU's for reps after the WOD, or in the WOD. I got to the point where I could do these slow and controlled. I went back to real ring MU's and I knocked out 4 reps unbroken. Perhaps give that a try. I used the blue Iron Woody band. Girth hitch one end, then take the other end and passit through two of your fingers, and hold it to the other ring, then sit on it. It might be a good idea to some band-assisted MU's before the WOD. Mine go real smooth after getting some reps with the band.

In my own experience, after getting my first bar MU, it was only a matter of time before I was able to use less and less kipping to get up. It should be the same for you as well.

Tommy Sittinger 03-31-2014 11:37 AM

Re: Bar Muscle-Up Help!
 
Quote:

Originally Posted by Steven Ngo (Post 1226327)
are you false gripping the bar? grip the bar closer to the bottom of palm (near the wrist) rather than the fingers. it helps tremendously transitioning into the dip position.

That spot also happens to be the same spot that is taught by kettlebell instructors (I did Mike Mahler's L1 Workshop) to receive the bell at the top of a clean or a snatch - the handle should be diagonal extending from the corner of your palm (where you placed a check), to the space between the thumb and forefinger. I know for a fact that my KB presses are much easier when the bell is in that position. The same goes for MU's. The corner of the palm is the sweet spot, for sure.

Tighe Crovetti 03-31-2014 11:53 AM

Re: Bar Muscle-Up Help!
 
If you say yours look like a "shoulder shrug," that tells me you're putting the wrong tension on the bar. That is, you're trying to push the bar down and away from you, which should invoke the opposite of a shrug in your trap muscles. Are you trying more to LIFT yourself up? You want to think much more of pushing the bar AWAY from you instead, until you clear enough room to sit through and get your torso on top of the bar. Even though the kipping action is very similar to that of a kipping pull-up, having the ARM action of a pull-up, I think, may be where you're going wrong.

Chris Jones 04-02-2014 04:00 AM

Re: Bar Muscle-Up Help!
 
Quote:

Originally Posted by Tighe Crovetti (Post 1226353)
If you say yours look like a "shoulder shrug," that tells me you're putting the wrong tension on the bar. That is, you're trying to push the bar down and away from you, which should invoke the opposite of a shrug in your trap muscles. Are you trying more to LIFT yourself up? You want to think much more of pushing the bar AWAY from you instead, until you clear enough room to sit through and get your torso on top of the bar. Even though the kipping action is very similar to that of a kipping pull-up, having the ARM action of a pull-up, I think, may be where you're going wrong.

this is where my problem is, and im still working on it. My pulls always end up more like a high C2B pullup instead of getting my hips back far enough to get on top of the bar.

Bobby Rader 04-29-2014 11:11 AM

Re: Bar Muscle-Up Help!
 
Quote:

Originally Posted by Tighe Crovetti (Post 1226353)
If you say yours look like a "shoulder shrug," that tells me you're putting the wrong tension on the bar. That is, you're trying to push the bar down and away from you, which should invoke the opposite of a shrug in your trap muscles. Are you trying more to LIFT yourself up? You want to think much more of pushing the bar AWAY from you instead, until you clear enough room to sit through and get your torso on top of the bar. Even though the kipping action is very similar to that of a kipping pull-up, having the ARM action of a pull-up, I think, may be where you're going wrong.

I've been frustratingly close for a while. Last week I jumped up and gave the pushing yourself away thing a try. Did 4 singles.

So thanks :notworth:

Ari Sherwood 04-29-2014 01:22 PM

Re: Bar Muscle-Up Help!
 
Some good tips here. The only other one I'd add is to use a narrow grip (i.e. hands closer together on the bar) instead of a wide grip because it will position more of your upper body above the bar when you complete the kip.


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