TrainHeroic Presents: 10 Bar Muscle up Progressions
trainheroic.com
TrainHeroic Presents: 10 Bar Muscle up Progressions
One of the most advanced gymnastics skills is now regularly taught in CrossFit classes: the muscle up. You can do them on a pull up bar or gymnastics rings; you can do them strict or with a heaving full-body kip. That is, if you can do them at all.
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THE GRIP PYRAMID 🪙 ▪️There is no “secret” grip that makes the Bar Muscle Up easy. Efficiency varies from person to person—but if your progress has stalled, changing your grip width is a powerful variable to test. ▫️ Grip-Width Pyramid: Close → Normal → Wide → Normal → Close. ▪️The Science: By shifting your hands, you change the Moment Arm and how your muscles are recruited. ▫️Close Grip: Puts more emphasis on the triceps and forearms for the transition. ▪️Wide Grip: Forces the lats to work hard
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THE GRIP PYRAMID 🪙 ▪️There is no “secret” grip that makes the Bar Muscle Up easy. Efficiency varies from person to person—but if your progress has stalled, changing your grip width is a powerful variable to test. ▫️ Grip-Width Pyramid: Close → Normal → Wide → Normal → Close. ▪️The Science: By shifting your hands, you change the Moment Arm and how your muscles are recruited. ▫️Close Grip: Puts more emphasis on the triceps and forearms for the transition. ▪️Wide Grip: Forces the lats to work hard
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