BENEFITS OF CALISTHENICS
MUSCLE UP
Pull Ups 5 Sets 15-20 reps
Lock legs together( do not cross).
Grab bar with arms locked and ensure feet are off the ground keeping hips and knees locked.
Full Engagement of the glutes, Lats and abdomen.
Pull body till chin is over the bar.
Lower under control back to staring point.
Building the strength in the initial part of the muscle up is key to generating a powerful strength based muscle up.
CONDITIONING AND BREAKDOWNS TO BUILD YOUR STRENGTH FOR THE MUSCLE UP. YOU CAN USE A RESISTANCE BAND TO AID IN THESE EXERCISES TO ACHIEVE THE MENTIONED REPS AND SETS
Straight Bar Dips – 5 Sets 20reps
Both hands on the same bar.
Lower body weight until lower chest is near or touching the bar.
Keep under control.
Keep elbows as close to the body as possible drive back up to the start position.
This helps with the second half of the muscle up keeping the strength in the push element.
Magic Button Pull 8 Sets 3-5 reps
Using slight momentum to swing forward generate a rhythm.
When at the peak point of the forward swing use explosive energy to pull the bar towards your hips.
At the highest point control back to the front peak point and repeat.
This will help with a slightly momentum based muscle up to help toward a no momentum strength based one.
Negative Muscle Up 10 sets 1-2reps
Starting at the top point of the straight bar dip.
Keep your arms tight to the body as you lower as controlled as possible.
Work through the transition from push to pull while looking over the bar at your shoes.
As the transition ends lower to a full dead hang position.
This exercise helps with the transition part of the muscle up, It helps the body get used to the movement and primarily strengthens the bicep tendons and the tendons behind the scapular that help achieve the muscle up.
MARCH 2018 / MUSCLE & FITNESS 115