Exercise No. 7 Muscle Up

Muscle ups are fun and challenging. They are great for gains and muscular growth because I'd say these are more along the lines of a plyometric workout which is solely based off of explosiveness. Unless you're very good at them and you can do them slowly. But to begin with, these are somewhat plyometric in their nature because most people require a little speed in their muscle up to get up past the bar.

First I'll teach you the muscle up, and then I'll teach you how to get past it and do them without kipping.

   It's best you be able to do about eight or nine explosive pull ups with a deal of speed. However many pull ups you can do in a row is your business, but eight or nine explosive pull ups are where you want to be. Almost to the point of plyometrics. That would be explosive exercise.

   So other than your pull ups, you should be able to do a decent amount of dips on the bar as well. Like fourteen or so. Another thing is it helps to be able to go into the push up position and do about ten push outs as far as you can go without falling off the bar.

   So, after that, you can start attempting the muscle up.

Muscle up:

   Pretty much, just do a pull up as fast as you can and pike your body. Kick back and use the momentum to go upwards while pushing with your shoulders once you're almost up and go into the dip position. Go down, and repeat. Just takes time and practice.

   Now, to not kip, just practice a whole ton and you'll get the momentum and strength needed from your shoulders. It's all a time movement.

That's the muscle up. Not too hard. And good for you. Just practice and work. You'll get it. Good luck!

-The Fitness Cookie