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Muscle Ups (*update 3 added*)

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Originally posted by: crt1530
You should start doing all your pullups and chins through a full range of motion. Your chest should touch the bar (or your hands) at the top of each rep and you should lower to a complete dead hang.
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excellent. i think this is where i need to refocus my form as well. i have to get my friend to really nag me if i cheat even slightly on a rep.

also, thanks for the link to the rings. they're a bit pricey at 70+ bucks but i think if i ever get around to buying a set, i might just work my ass off to justify the cost (much like the gym membership).
 
Seems like a really good excercise, the celings are too low at my local gym to do this though, which is a shame.
 
That looks pretty cool - seems like it'd be practical too for something like rock-climbing (I can see why the Army would be interested in this type of thing).

The closest we come to doing these is our occasional chins+dips workout. You do chin ups for a minute straight, rest for a minute (while your partner does them), then do dips for a minute straight. Repeat for three sets of each workout.

It's brutal the next day. Usually we do that instead of a normal routine when we're short on time and need to do a fast workout.
 
It appears to be about momentum. I can do pullups ok, but I don't understand what muscles you would use to get from a full up pullup, to the dip position... So... it has to be momentum that swings you up.
 
Originally posted by: edro
It appears to be about momentum. I can do pullups ok, but I don't understand what muscles you would use to get from a full up pullup, to the dip position... So... it has to be momentum that swings you up.
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Nope. It's shoulder strength.

That's the point; You work your biceps going up, your shoulders turning, and your triceps on top.
 
On another note, this thread has motivated me to go do some right now 🙂

This has no doubt been mentioned before, but if it hasn't, the crossfit website lists exercises to do every day...It's a fairly idiot-proof way to pick a workout routine
 
Originally posted by: edro
It appears to be about momentum. I can do pullups ok, but I don't understand what muscles you would use to get from a full up pullup, to the dip position... So... it has to be momentum that swings you up.
Click to expand...

I think when people initially do them, they use a kicking action to get just past that threshold from pull up to dip. but i think once you have that upper body strength, you should be able to do it smoothly without assistance or kipping.

Here's a sample with kid starting his rings routine with a muscle-up. I now understand the strength it takes to do that (but supposedly, the muscle-up is one of the easier gymnastic moves :Q).

There's a pdf link on the following page that breaks down the muscle-up pretty well:
http://www.crossfit.com/journal/2006/08/the_muscleup_nov_02_cfj.html
 
I have never tried them but I think I could do them. My shoulers are my strongest muscle in my body, and doing chin-ups and dips aren't really that hard.

I think it looks easier to do those on the rings than on the bar because you can move your arms out to the side with the rings but not with the bar.

I would like to try those but I don't really have access to anywhere that I could try them.
 
Originally posted by: purbeast0
I have never tried them but I think I could do them. My shoulers are my strongest muscle in my body, and doing chin-ups and dips aren't really that hard.

I think it looks easier to do those on the rings than on the bar because you can move your arms out to the side with the rings but not with the bar.

I would like to try those but I don't really have access to anywhere that I could try them.
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Try it on the bar and let us know how it goes 🙂

thinking back now, i think there is a set of rings at the jungle gym near my old park. i'll make it a point to check them out this weekend.
 
Originally posted by: b0mbrman
Originally posted by: edro
It appears to be about momentum. I can do pullups ok, but I don't understand what muscles you would use to get from a full up pullup, to the dip position... So... it has to be momentum that swings you up.
Click to expand...

Nope. It's shoulder strength.

That's the point; You work your biceps going up, your shoulders turning, and your triceps on top.
Click to expand...
Ah yes. I see it now. All the pullup bars in my gym have a higher frame bar above them. I will keep my eye out for a place to attempt them.

I like to think that my shoulder and back are strong. My chest needs work, but I can do dips ok. Still, I can see that this would be very difficult to do.

It's a good target or goal 🙂
 
Originally posted by: edprush
has anyone found a video of someone doing a smooth muscle up? That's where you will see true power.
Click to expand...
the second one in the OP ("On Rings") is about as smooth as i've seen so far.
 
I'd put my head through the ceiling trying.

😛

I could probably do one or two before collapsing to the floor in a quivering lump.
 
Originally posted by: yelo333
Originally posted by: vi_edit
Originally posted by: crt1530
Youtube finally let me upload.

Excellent example of a bar muscle up.
Click to expand...

That's much better. He actually is working for it and not just swinging like an ape using momentum to do it.
Click to expand...

Yeah, but he's using a false grip, which I believe makes the movement easier. 😉
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False grip?

A forward grip is WAY harder than a reverse. You are using more of your shoulders then instead of your biceps. For most people that's a much harder way to do them.
 
Originally posted by: vi_edit
Originally posted by: yelo333
Originally posted by: vi_edit
Originally posted by: crt1530
Youtube finally let me upload.

Excellent example of a bar muscle up.
Click to expand...

That's much better. He actually is working for it and not just swinging like an ape using momentum to do it.
Click to expand...

Yeah, but he's using a false grip, which I believe makes the movement easier. 😉
Click to expand...

False grip?

A forward grip is WAY harder than a reverse. You are using more of your shoulders then instead of your biceps. For most people that's a much harder way to do them.
Click to expand...
False grip being his palm is a little more over the bar than from a normal grip.

but i say to yelo333...go ahead and attempt one even with a false grip. Don't just throw out "false grip" with a wink, making it seem like it's some miracle maneuver that helps you pull it off. 🙂
 
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