Weighted Pull Up Hang Exercise - How To Video & Tips
Try this exercise
Lats
Pull-up bar
Advanced
Pull
Chest, Triceps, Shoulders
The muscle up exercise builds serious upper body power by combining a pull-up with a dip. It develops explosive strength and coordination like no other move.
1. Hang from a pull-up bar with hands slightly wider than shoulders, using a false grip 2. Pull yourself up explosively, getting your chest over the bar while leaning forward 3. At the top of the pull-up, quickly transition by rolling your wrists over the bar 4. Press down and push your body up until your arms are straight in a dip position 5. Lower yourself back down slowly, reversing the muscle up movement to complete one rep
• Keep your muscle up smooth by practicing the transition from pull-up to dip separately first • Use momentum from your legs with a small kip to help during the transition phase • Lean forward during the pull-up portion of your muscle up to make the transition easier • Practice false grip hangs to build the wrist strength needed for muscle up success
• Trying muscle up without mastering strict pull-ups and dips first • Using too wide of a grip which makes the muscle up transition much harder • Not leaning forward enough during the pull-up phase, making it nearly impossible to get over the bar
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