You might think that if you could watch a video on Instagram, go to the gym, jump in the bar and ‘do’ a bar muscle up, you couldn’t be more wrong. All right, all right, I understand. There Is Those who are strong enough and fit enough can run there and do a BMU, but for most of us, bar muscle ups are strength, fitness, strength and above all, To practice. In this article we are going to get upset about the bar muscles up, how to make a BMU, and BMU progress, if you are still not quite there.
Believe it or not a bar muscle up is harder than a stiff muscle up on the rings. Whether you’re doing crossfit, calisthenics or being more technical with your workout, bar muscle up can be an elusive and frustrating movement. In short, a bar muscle moves someone from the hanging position of the bar to a completely locked out position above and above the bar. This movement is mainly seen only in CF and calisthenics. Chances are that if you are reading this, you are in one of the two and really want to get your first BMU or more efficient BMU. If you want to be a more competitive athlete, this is definitely a gymnastic movement that you really want to master to get ahead of your fellow competitors with quality techniques and practice.
To build up a bar muscle you need to swing, pull, push and push. This movement involves the whole body and while doing this, it employs many muscles throughout the body from top to bottom. More specifically, the muscles worked by the bar muscle up include lats, traps, supra- and infraspinatus, theresa minor, subscaps, core and erector. Not to mention the arm muscles such as the arm, bicep, triceps and your grip, but in the lower body, the flexors of your buttocks should also not be mentioned. Instead of hammering in BMU after BMU, it is recommended that you work on developing these muscles individually and preparing them for full body movement so that you can employ strength and coordination when you need it most, that is, without chicken wings. .
Examples of exercises to increase bar muscle strength:
- Hanging L-sit
- Pull up
- Booklet Fallout
- Turn on the row
- Toes from the bar
- Keeping C2B and pull up
- Tight muscle up
- In the hollow hold
- Archer rock
Bar muscle up not only presents a physical advantage but also a competitive advantage for those who want to push their chances in the competition.
By practicing the right mechanics up the bar muscles you are instinctively going to build both strength and confidence in the high bar. This is a must have, for any Affiliate, promoting any program. Since this movement employs a variety of muscles from the top of the back and in the hip area of the shoulder, you will be able to see this energy translate into other movements, such as thrusters, where you have to squat and press. , As well as things like walking hand stands.
The muscularity of the bar that is required to create the force to move from the bottom of the bar to the top of the bar is arguably the most complex part of motion. Yes, you can argue that it is a feat of energy, but without speed and energy production, your energy will awaken you without anything that you can maintain in the long run, such as in a workout. In creating more explosive power at the BMU, this skill will be doubled at CrossFit in your other gymnastic movements such as toe bar, chest to bar, pull ups and even wall balls and hand stand push ups.
Crossfit bar muscle up requires a stiff and controlled swing with severely strong and vigorous pressure throughout the entire skill. One of the biggest keys to this movement is arousal, aka keeping the whole body in the correct and firm position so that you can recruit the right muscles at the right time. Not only does it support your body weight, but it also provides energy for relaxation and relaxation from the horrible chicken wings. With coordination and skill, you will be able to connect what the upper body is doing with the lower body so that you can feel the ‘snap’ in the hollow position, without the legs coming too high, without lifting the trunk and above the bar.
- A common mistake when approaching the crossfit bar muscle is to start the motion from a dead hang. Instead, by using your body weight and momentum from the moment you get on the bar, you will be able to build up quite a bit of energy and momentum to get yourself into a hollow hold position. Start at the back of the bar, jump and hold the bar in a hollow body position, swing forward, place your head on the shoulders, the core is fixed and let the eyes go forward. When your weight starts to load, come back, pressing away from the bar, start the initial keep position.
- When you start to move backwards and pass the bar, you will want to start pushing the bar away from you with your right arm using that lat drive to generate energy. This is going to create your speed from front to back of the bar.
- When you are pressing the back of the bar with straight arms, you want to bring the hips and legs in front of you, creating a pull bar at that top of the buttocks. When you straighten the arms and bring the buttocks to the bar, this is where you turn the wrists over and over the bar, ideally bringing the bar to the mid-core / buttocks area.
Note: This is where the chicken wings come in. If you’re playing chicken wings, you have to stop, and no, we’re not kidding. At some point in your force generation you are not creating the right amount of force to rise on both sides and above the bar. We recommend going back to your drills, breaking your movement, until you are able to climb the bar with both arms, not just one.
- You need to complete the movement by lifting your torso and pressing the dip on the bar. If a good pull occurs and you cross the bar well, you are going to dip less, and vice versa if you do not cross the bar well. Press the string bar by hand, up and out, so that the arms are in a fully extended position. Reset from here and start again.
Similar to what we mentioned earlier about working for movement through building strength, power and coordination, bar muscle up progress is not really very different.
Starting from the bottom of the movement, here are some basic advances that can help you become both confident and efficient when doing the bar muscle up movement:
Hollow Holds (on the ground)
Lie on your back on the ground and get up in a ‘collar-like position’ with your hands above your head, press the ground from the shoulders down to the shoulders and lift and hold the legs off the ground using the lower abs.
Hollow body caps
Jump on the bar and mimic the hollow hold that was on the floor with this hollow body position. Use your shoulders and momentum to swing forward, let go through the head and let the legs / buttocks go behind the body, then when your momentum starts to shift, press the bar away from you, get into that hollow hold position, with the legs and Slight hips in front of you. It should be a firm and controlled position everywhere.
Hips to the bar
Using movement from the hollow body kips of the bar, this time you push yourself away from the bar, gain more strength and try to bring the buttocks to the bar with straight arms, looking at the bar or above the bar. Ceiling then, return to the front position of the hollow body keeper and press away from the bar
Hands on the bar lever
This time muscle progression is going to help you work and get your wrist up Over Bar to prepare for your change. You’re going to perform the same hip-to-bar position, but this time, you’re going to give yourself a bit of ‘pop’ with speed, allowing your hands and wrists to slide over the bar, with your knuckles facing the ceiling facing the bar. You should feel some ‘weightlessness’ in this position and your grip is going to be a bit loose. Then, when your momentum starts to go down, regrip the bar and go back to your cup
Get over the bar
The last time the muscle progresses up is actually getting over the bar after turning your wrist. So instead of keeping your wrists down / behind the bar, use a big hip to get to the top of the bar. Think about pulling the bar to the abdomen or buttocks, then finish by pressing the bar once out of position, locking the arm, completing the work of advancing your bar muscles. The next representative you go!
In short, the crossfit bar muscle up movement can be a make-it-or-break-it movement, especially when it comes to competition standards. However, with proper practice, strength and coordination development (not to mention mobility), you can actually learn to master this movement in a very short time. However, make sure not to put the chicken wings on the bar, as this not only indicates poor technique, but it can also set you up for quite serious injuries (Yakes). All in all, the practice makes perfect. You got it!
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