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Exercises Movements, technique & proper execution

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Old 02-20-2004, 09:24 PM   #1
Roy
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Weighted muscle up

Has anyone ever tried one? I was wearing my 10 pound ankle weights(total of 20 lb) all day a few days ago, and tried one. I got to the dip transition, but couldnt do the dip. Whoever can do one with a 45 pound plate gets a high five!

Cheers

Roy
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Old 02-20-2004, 09:32 PM   #2
Myron Hensel
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I haven't tried a muscle up before but today for the first time I tried a pullup with 60lbs of weight in a backpack and did 1. Pullups are hard enough without weight so I will just stick to BW. Don't you think that weights when doing pullups will destroy your form when you try them without weights later on?
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Old 02-21-2004, 04:07 AM   #3
Brad Hirakawa
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Roy,
I'll try one tomorrow morning... but I'll take some weight out of my weight vest (50lb) first!
Brad
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Old 02-21-2004, 09:04 AM   #4
Roy
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Myron, I think it is hard to screw up form when doing pullups unless you kick your legs. If anything, I think the weighted pullups helped my form greatly.

Cheers

Roy
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Old 02-23-2004, 08:38 AM   #5
Roger Harrell
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I've done weighted muscle ups before. Don't recall the max I've done. I've done them with the kids I coach hanging on me. The kids love it and it's a great workout for me. The key is to get the transition nice and high so you aren't under much load as you shift. That just taxes you too much.

Weighted pull ups will not destroy form. If anything it will improve it and give you a much more explosive pull up.
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Old 02-26-2004, 10:40 AM   #6
Christopher Sommer
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Weighted muscleups are an appropriate exercise. However, I would first progress through the variations of the bodyweight muscleup first.

The easiest variation is to perform the muscleup with the hands pulled in toward the center of the chest. At this stage, be sure to use a false grip.
Also, for the maximum benefit strive to perform the muscleup without piking the hips or leaning the chest forward. The only movement should be in the arms. Once on top (support position) be sure that the elbows completely lock out straight with the hands turned out to 45 degrees. Until you can achieve the correct, I would recommend staying with the easiest version.

The next version is to perform the muscleup with the hands shoulder width apart. A false grip may still be used. Same form requirements apply.

Hardest version is to perform the muscleup with the hands out wide of the shoulders and without using a false grip.

Once all three versions have been achieved with a correct support position on the top, then in my opinion a strong enough base has been built to warrant working weighted muscleups.

Yours in Fitness,
Coach Sommer

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http://www.dragondoor.com/cgi-bin/ar...&articleid=229
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Old 02-26-2004, 07:16 PM   #7
Mike Minium
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Coach Sommer,

Just wanted to let you know that I thought your article on the Dragon Door webiste was outstanding. I'm currently working on the planche progression.

Now I'm gonna be working on your muscle-up progression, too.

Thanks for contributing.

Mike
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Old 02-26-2004, 07:49 PM   #8
Kevin Roddy
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Mike beat me to it! Coach Sommer, that Dragondoor article was one of the best I've ever read. Thanks a ton!

Kevin
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Old 02-27-2004, 10:41 AM   #9
Neill S. Occhiogrosso
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Ditto. Great article Coach Sommer, and I hope we get to enjoy more of your posts here.
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Old 02-27-2004, 01:01 PM   #10
Christopher Sommer
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Gentlemen,
Thanks for the warm welcome. I look forward to many interesting discussions.

Yours in Fitness,
Coach Sommer

OlympicBodies@aol.com
http://www.dragondoor.com/cgi-bin/ar...&articleid=229
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