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Why can't you do a Muscleup, or if you can, why isn't it perfect?

There are generally 2 main reasons.

One is the lack of core strength, and the other is the lack of pulling strength.

For easier understanding, let's start with the pulling strength and then I'll talk about the core, as generally, in addition to the lack of general core strength, many compensate for the lack of pulling strength with a kipping movement.

I will show examples for each, and by the end of the video, it will nicely come together what you need to work on.

1. Pulling strength

The first level is when someone wants to try a muscleup but can barely pull themselves up, not even close to approaching the bar, so there's no chance of getting over it.

The second level is when someone manages to pull themselves up enough so that one elbow gets over the bar, allowing them to partially support themselves and finally turn up with the other arm this is the typical uneven or chicken wing muscleup.

The third level is when someone, similarly, can drive both elbows over the bar, so the muscleup is achieved, but it's ugly.

The fourth level is when someone has the strength to pull themselves over the bar and the elbows can move together, completing the dip after getting over the bar this is a decent muscleup.

The fifth level is when someone almost flies up, and the dip plays only a minimal role. This level demonstrates a high level of pulling strength and the mastery of the best technique.

The question is, how can you get from the first level to the fifth.

The truth is, there's no magic pill. You need to build up your pulling strength from scratch.

This requires neuromuscular programming as well as a certain amount of muscle mass.

So it all starts with essentially teaching your nervous system the correct movement, developing the neuromuscle connections, enhancing your body awareness, and continuously strengthening this movement, progressing through the progressions while also building up the necessary muscle mass.

Actually, it's a simple process, but many don't know the right steps, and they are impatient.

Even if you've worked on these, a small aesthetic mistake often still occurs, and this is where the core comes into play.

2. Core

The second main issue that stands in the way of a perfect Muscleup is compensation with the torso.

By compensation, I mean that when someone begins to pull themselves up in the muscleup, they kip, so they perform a hip flexion.

This means abdominal and hip flexor contraction resulting in a movement that looks like if the person wants to kick a ball with both legs.

This usually happens for two reasons: one, this movement helps the body's upward motion, so compensating for the lack of pulling strength,

and the other reason is simply the lack of proper core activation.

I know several athletes who have incredibly strong cores, capable of several static holds and core exercises, but in this movement, they still can't coordinate the action without needing to compensate.

This is purely a neuromuscular, body awareness issue, which can be improved with conscious practice.

One the other hand, it often could also mean that the person has deficiencies in core strength and needs to return to the basics.

To keep your core rigid during a muscleup and not have to compensate with kipping, you need to focus on exercises that strengthen the extended body position.

Get the shredded physique of a gymnast: https://gymnasticsmethod.com/start'>https://gymnasticsmethod.com/start

Download the app, become a member and get full access:

Google Play Store: https://play.google.com/store/apps/de...

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