Muscle up

Hi.

So, i am very new to this, i am on the monthly subscription and i only follow the weekly training schedule set by mr. Sommer. However, the last five minutes of most workouts i play around with dips, pullups, handstands etc. The day before yesterday i tried a bar muscle up and actually got one. I have tried ever since and frustratingly it seeems it is lost on me. I seem to pull to fast and the timing is of. I end up under the bar kicking my feet uanble to get my torso on top of the bar. Anyhow, has anyone got any tips or tricks to improve timing so i can actually perform the muscle up with certanty and not waste time with useless attempts? I will still follow the prescribed schedule  but it was kind of motivating to be able to perform av move i thought to be years ahead. Thanks in advance

Jed

HI Jed it sounds to me that you are using swinging or kipping.

For newbies on GST I highly recommend using SLOW muscle up in order to prepare the elbows and the shoulder. a wrong technique and poor shoulder preparation can lead to the often supraspinatus tear.

the choice it up on you.

Correct assumption mr allessandro. I do use a gentle swing but not a kip. When you say a slow muscle up What does do you mean exactly?

Jan,

I assume Alessandro is meaning slow as in "zero" kip. As slow as will reduce the kip to zero.

Strict movements are always superior.

The relationship between strict and kipping movements is a dictatorship. Strict movements are the dictator. You can kip but you might not be able to strict muscle ups, but the reverse is never true. If you can strict/slow you can ALWAYS kip. This applies to both the straight bar, and the rings.

@Jan Doennum Listen to the podcast @Coach Sommer did with Tim Ferriss. They discussed this exact situation. It sounds like you’re getting stuck in the transition like Coach describes. Most people assume that the muscleup is mainly technical (i.e. needing to get the timing right) but there is a large mobility component that comes into play during the transition. 

Hi Josh, i have listened to the exact podcast you mention and i think you are right, that and what mr Allesandro points out regarding possibilities for muscle tears. Scary buisiness. Seems like i will have to ease in to it rather than hurry. It was just a super motivating thing to be able to do. At a bodyweight of a 100 kgs i would assume it would be near impossible before i lost some weight. Anyhow, thanks for the responses.

14 hours ago, Luke Searra said:

Jan,

I assume Alessandro is meaning slow as in "zero" kip. As slow as will reduce the kip to zero.

Strict movements are always superior.

The relationship between strict and kipping movements is a dictatorship. Strict movements are the dictator. You can kip but you might not be able to strict muscle ups, but the reverse is never true. If you can strict/slow you can ALWAYS kip. This applies to both the straight bar, and the rings.

Mr Searra, i agree of course, it just seems like an near impossible task to be able to do a slow muscle up. Would.a gentle swing be the same as a kip you think?

1 hour ago, Jan Doennum said:

Hi Josh, i have listened to the exact podcast you mention and i think you are right, that and what mr Allesandro points out regarding possibilities for muscle tears. Scary buisiness. Seems like i will have to ease in to it rather than hurry. It was just a super motivating thing to be able to do. At a bodyweight of a 100 kgs i would assume it would be near impossible before i lost some weight. Anyhow, thanks for the responses.

not necessary. my best was a strict muscle up on rings with 20 kg at 84 bw.