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Exercises Movements, technique & proper execution

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Old 10-03-2008, 07:33 AM   #1
Benjamin Hill
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Wrong Way to do a MU?

Just wondering if there's a wrong way to do a MU, concerning using a bar.

I've always been struggling with the MU, maybe getting 1 every few weeks if I'm lucky. Now, after being on the Zone for awhile, this most recent MU WOD I was able to finish 18 out of 20 attempted MU! I never expected to succeed like that, and I definitely think my change in diet helped, a lot!

Now on to my question. When using a PU bar, compared to rings, is there a wrong way to do a MU? My gym doesn't have any rings, and I don't want to purchase equipment for a home gym until I transfer to Jacksonville, FL. I use a good false grip, but due to the fact it's a bar, it's limited. The thing I notice is that my left elbow transitions before the right. I'm worried this may create some imbalance, but cannot coordinate myself to let my right come up first.

Does it really matter or not? Is a MU a MU, and use whatever means to get from dead hang to fully up? I've searched for a topic on this, and couldn't find any. I also tried the digital coaching section, but only found references to rings.

I personally think the bar MU is just as important.
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Old 10-03-2008, 09:02 AM   #2
Gavin Harrison
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Re: Wrong Way to do a MU?

Only reason CF uses rings for MUs, etc, is because it's harder than bar versions. And I think the way you're doing them on a bar is probably fine, don't worry about it or think about it too much.
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Old 10-03-2008, 09:20 AM   #3
David Sumner
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Re: Wrong Way to do a MU?

Are ring MUs harder than bar MUs? I have done muscleups on rings, but failed to do one on a pull up bar. Ran into the awkard transition problem I think Ben is explaining, and now that I think of it I was not using a false grip on the bar like you do on the rings. Probably why I got stuck in the transition.
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Old 10-03-2008, 09:25 AM   #4
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Re: Wrong Way to do a MU?

This topic has been totally beaten to death. (wfs)

Bar is easier than rings. Split bars are the easiest. If you must use a bar, do like 25% more than you would on rings.

No, it's not wrong, it just takes a bit more explosion and technique to get both elbows over at the same time. This isn't an issue on rings though.
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Old 10-03-2008, 03:44 PM   #5
Ryan Jones
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Re: Wrong Way to do a MU?

from easiest to hardest:
bar mu with kip
ring mu with kip
ring mu w/out kip
bar mu w/out kip
my crossfit turned SS log
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