When you feel your weight is over the bar, lean your weight on the bar and bring your elbows up and behind you, then push up until you have straight arms. The final part is the equivalent of the push part of a dip. The kick part should also help the explosive part of your pull-up, just remember to keep your feet together.
By bringing your knees up to your stomach, you are moving them to the place they want to be at the end of the pull-up movement, therefore the pull-up is only focusing on getting your upper body above the bar. To do the pull-up you want to bring your knees up to your stomach, and then instantly pull-up and kick out at the same time to get the upwards momentum. This is the part where you explode into the pull-up, and is the most complex part of the muscle-up to master. Start with your arms around shoulder width apart and try and keep a slight bend in your arm, since doing a muscle-up from dead hang is hard work! 2. “Execute your explosive Pull-Up, slightly releasing your grip on the way up to transition you hand position to go on the bar and then, as you get to the highest upward trajectory point you can possibly achieve, flip your elbows forward and push down with your arms, pressing your body up onto and over the bar” Maintaining a strong core throughout is key, because if you lose your midline, you’ll lose your momentum. The momentum you can generate from your hips can make or break your Bar Muscle Up. The most important core movements that help with the actual bar muscle up movement are: Not only is the strict pull up important to the bar muscle up, but so is core strength.
Instead of stopping when the bar is below your chin, pull that sucker all the way down past your chest. Practice doing Pull-Ups with an exaggerated range of motion.
#Tuck up crossfit how to
HOW TO GENERATE MOMENTUM AND THE IMPORTANCE OF CORE STRENGTH
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