With muscle-ups, do you find yourself struggling with the transition and you ‘’chicken-wing’’ your elbows in order to make it over the bar? This is a very common breakdown in form.
In order to excel at muscle-ups, you need to have a VERY high pull-up. Chin to bar, or even upper chest to bar won’t cut it. This is especially true with bar muscle-ups. The rings are easier as they allow you to transition with a much lower pull.
Many people overlook the pull-up component, and as a result struggle mightily with muscle-ups. If you feel overwhelmed with muscle-ups, focus on making your pull-ups as high, powerful, and smooth as possible. This is my number one piece of advice for being successful at muscle-ups.
Video 1
My pull is not high enough. As I attempt to transition with the bar around neck level, the bar blocks me so the only thing I can do is chicken-wing my elbows.
Video 2
As you can see, my pull is much higher here so I transition when the bar is much lower down my body. As a result, the transition is seamless and I do not need to chicken-wing my elbows. The exercise is done in one fluid movement.
Key Reasons Why You Can’t Do Muscle-Ups
Reason #1:
Many people do not have a pull that is strong, high, and smooth enough. So really prioritize your pull-ups. I’d say you should be able to do 8-10+ consecutive good pull-ups (clavicle to bar) before you do muscle-ups, and at least 3-5 mid to low chest-area to bar pull-ups. This is just a general recommendation and isn’t set in stone.
Reason #2:
Some people have a strong and high enough pull but are impatient and attempt to transition too early. As a result, the bar blocks them and they have to chicken-wing their elbows. Be patient and wait until your mid to low chest is at bar level before you begin your transition.
Reason #3:
Other people have a strong and high enough pull but stop pulling before they attempt to transition. This causes them to come to a screeching halt and prevents them from making it over the bar. They just get stuck. I also see some people releasing their grip. This can slow down the pull, and kills the momentum going to the bar. Think of the muscle-up as a pull to push. Not pull, pause, push (unless you are intentionally doing a pause muscle-up).
Reason #4:
Your pushing strength isn’t good enough. Prioritize bar or ring dips, explosive push-ups, etc.
I hope these tips help!
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