Muscle Up
Master the muscle-up! This advanced exercise builds serious upper body strength & coordination. A challenging but rewarding move!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by hanging from gymnastic rings with a full grip, arms fully extended, and your body in a straight line.
2. Pull yourself up by engaging your lats and biceps, performing a pull-up motion until the rings come to chest level.
3. Transition from the pull-up to a dip by leaning forward and pulling the rings towards your lower chest.
4. Use a strong and quick rotation of the wrists to get your elbows above and in front of the rings, shifting your body weight over the rings.
5. Once your shoulders are above the rings, press down through your hands to extend your arms and lift your body into the final support position, with arms straight and body above the rings.
6. Lower yourself with control back to the starting position and repeat for the desired number of repetitions.
Important Tips: - Ensure you warm up your shoulders and practice both pull-ups and dips before attempting the muscle-up. - You may start with a false grip (wrists over the rings) to make the transition easier. - Maintain control throughout the entire movement to maximize strength gains and reduce the risk of injury.
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