Complete Calisthenics: The Ultimate Guide To Bodyweight Exercise by Ashley Kalym

Author:Ashley Kalym
Language: eng
Format: mobi, azw3, epub
Tags: Nightmare
Publisher: Ashley Kalym
Published: 2014-04-13T04:00:00+00:00

The transition is no doubt the hardest part of the fast muscle-up, as it is the point at which the hands turn over, and the point at which the shoulders go from being below the bar to above it. To strengthen the transition there are a number of things that you can do:

Firstly, when getting to the top of your pull-up, try to keep pulling, even if you do not move. This will engage all of the muscle groups that are responsible for the transition, and will allow strength to develop in that area.

Secondly, you can use your legs to help with the pull to make the transition easier. To do this, simply raise your legs as you pull yourself towards the bar. In CrossFit circles this is known as “kipping”, which simply means that we are using other parts of the body to help with a movement that does not involve those body parts directly. As you get stronger you must reduce the amount of kipping you use to make the exercise more challenging and build more strength.

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