Unconventional Athletes Issue 3

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Learn how to do strict high pull ups; pulling to the
bottom of your chest or to your abdomen. A good high
pull up number would be 5 reps. These pull ups must be
completed with ease without using your lower body
(your legs). Good exercises would be to do some slow
negatives, starting from the bottom of your chest to a
dead hang, or by doing weighted pull ups. There is a
good example of high pull ups on the link below:
https://www.youtube.com/watch?v=tnU9h8ColdA
FAlSE gRIP
Master the “false grip”, having your wrists on top of
the bar. You need to be able to start from a dead hang
grip, pull up high and then hold the “false grip” with
ease. A good example may be found on the link below:
https://www.youtube.com/watch?v=Qa3NDB2kK80
BAR DIPS
Be able to do 10 to 15 straight bar dips. These dips may
be completed on a low pull up bar or on the dip bars.
This exercise helps you with the pushing phase of
the muscle up, giving you the strength needed to
surpass the “transition” from the pull to push phase. A
good example may be found on the link below:
https://www.youtube.com/watch?v=Q_EppmZiqqw
PUll TO PUSH PHASE
Master the pull to push phase (or “transition” phase)
of the muscle up. To complete this, pull up high to
the “false grip”, then lean forward, and push up as if you
are doing a straight bar dip. A good example may be
found on the link below:
https://www.youtube.com/watch?v=Q_EppmZiqqw
After mastering the pull to push phase, you will
eventually build the strength to do a smooth
transition. A strict bar muscle up, without pausing
at the transition. A good example may be found on
the link below:
https://www.youtube.com/watch?v=NEklLl3WIw8
Master the pull to push
phase (or “transition”
phase) of the Muscle up.
Issue 03 - Volume 1 Page 16{