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Exercises Movements, technique & proper execution

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Old 08-18-2014, 03:47 PM   #11
Christopher Morris
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Re: Bar muscle ups

Do these instructions help?

https://support.google.com/youtube/answer/157177?hl=en (wfs)

We'd love to see the video to help you out.
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Old 08-18-2014, 04:06 PM   #12
Bob Herald
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Re: Bar muscle ups

Thank you. It worked, you should be able to see it now. In the video I'm trying to arch through and pull up and away from the bar, instead of just up. I'll take a better quality video tomorrow.
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Old 08-18-2014, 04:19 PM   #13
Christopher Morris
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Re: Bar muscle ups

Okay. Now I understand what you mean by being able to do jumping muscle ups. The box is high enough that you can hold the bar at the same time you use jumping assistance.

My first reaction is that you need speed to transfer the kip momentum into the pull. There is a skill to transferring the kip momentum from hip to shoulder to pull. Having the feet on the ground can mess with timing and speed. You may want to start with a kipping drill: hang from the bar where your feet don't touch and kip only for 20 reps. Do this as part of your warm up each day to develop tension and speed. The kipping drill is part one of three from the Outlaw Way muscle up tutorial:

http://vimeo.com/84253241 (wfs)
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Old 08-18-2014, 06:27 PM   #14
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Re: Bar muscle ups

Awesome advice Christopher. I'll try the drill tomorrow. Thanks
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Old 08-19-2014, 06:26 AM   #15
Jayme Gruber
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Re: Bar muscle ups

Did anyone post this yet? WFS: https://www.youtube.com/watch?v=astSQRh1-i0

For me, I just get a huge kip and when my arms are locked out I'm very far away from the bar with my feet almost bar height, then I just push down and turn it over.

It was much easier once we added a rig w just a single (Spealer) bar as opposed to trying to do them on the Dirty South Bars, which didn't allow my legs to swing freely and also scared me thinking about the possibility of going over top of it if I swung too hard.
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Old 08-19-2014, 07:34 AM   #16
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Re: Bar muscle ups

Great video Jayme ! I just shot a new one a few minutes ago . It's sloppy but I arch my head through, kip, and get below my chest. It seems that I can't get over the bar though!?

https://www.youtube.com/watch?v=tIxpSp7tddQ
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Old 08-19-2014, 07:37 AM   #17
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Re: Bar muscle ups

http://s18.postimg.org/74gwu8qwp/image.jpg

Here's a still of the top end

Last edited by Bob Herald : 08-19-2014 at 07:38 AM. Reason: Edit
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Old 08-19-2014, 08:29 AM   #18
Jayme Gruber
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Re: Bar muscle ups

You're not really kipping. More like you're swinging w bent arms.

I'll take a Coach's Eye video at the gym tonight of me doing one and post it, see if it helps.
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Old 08-19-2014, 01:14 PM   #19
Christopher Morris
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Re: Bar muscle ups

Quote:
Originally Posted by Bob Herald View Post
Great video Jayme ! I just shot a new one a few minutes ago . It's sloppy but I arch my head through, kip, and get below my chest. It seems that I can't get over the bar though!?

https://www.youtube.com/watch?v=tIxpSp7tddQ
This video is really helpful to see where you're at. I can give better direction after seeing this video.

What you're doing:
- bent arms
- kip is leading with knees
- kip is causing you to swing in front of the bar
- strong pull

I can tell you've got good arm strength and pull, so that's a positive. It's your coordination of movement that's preventing your success, so the first three are negatives.

Bent arms cushion the movement and prevent the kip from transferring to moving your body over the bar. You're breaking at the elbows, hips, and knees so none of the momentum is helping you get over the bar. You're initiating the movement from chest/arms when the kip should start from the feet and transfer up from there.

What you should do:
- keep arms straight
- lead kip with the hips
- rotate at shoulders (not wrists) to keep kip below or behind bar
- strong pull

You've got to keep tension from your wrists to your ankles to transfer momentum from the kip. Keep elbows straight during the kip. Hinge at the shoulders in your kip, pushing chest through to forward position, then rocking back into a hollow position without closing hips. Then lead up with hips. The Outlaw Way tutorial's second drill will help you learn to lead with the hips. Camille's kip has a crazy amount of hip: https://www.youtube.com/watch?v=FKcnpJSAsbo (wfs)
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Last edited by Christopher Morris : 08-19-2014 at 01:49 PM.
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Old 08-19-2014, 03:10 PM   #20
Stefan Westernacher
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Re: Bar muscle ups

I understand you pretty well, because I have a similar problem, but with kind of different circumstances. I can do Muscle-Ups on Rings, this gymnastics kip http://gymnasticswod.com/content/glide-kip (WFS) and also the same style of kip on a high bar with swinging (not kipping) and then bringing the feet to the bar.
The problem until today with my Kipping-Bar-Muscle-Up was that I was trying to do a very fast and strong Kipping-PU, but it didn't work. Today, after reading that thread here, I tried more of a down pull off the bar, but I was really overwhelmed of the different coaching cues given here and I couldn't figure out which is best for me, so I thought of a dozen different things at a time. Of course that didn't work.
I also tried it with Carl Paolis Progressions, which could be very interesting for a few guys here:
http://gymnasticswod.com/content/bar...rogression-pt1
http://gymnasticswod.com/content/bar...rogression-pt2
http://gymnasticswod.com/content/bar...rogression-pt3
(all WFS)

Also not working. So what do you think would be a good cue/progression/exercise for me to get that movement pattern right.

Thank you, guys!

P.S. Can make a video, but that will take until thursday.
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