{"id":8489,"date":"2022-02-08T19:53:43","date_gmt":"2022-02-08T19:53:43","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=8489"},"modified":"2022-02-08T19:56:00","modified_gmt":"2022-02-08T19:56:00","slug":"stop-chicken-winging-your-muscle-ups","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-chicken-winging-your-muscle-ups\/","title":{"rendered":"Stop Chicken-Winging Your Muscle-Ups!"},"content":{"rendered":"\n<p class=\"has-text-align-left\">With muscle-ups, do you find yourself struggling with the transition and you \u2018\u2019chicken-wing\u2019\u2019 your elbows in order to make it over the bar? This is a very common breakdown in form. <\/p>\n\n\n\n<p>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\u2019t 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. <\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Stop Chicken-Winging Your Muscle-Ups!\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/BWUgiLA-cYc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>Video 1  <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">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. <\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>Video 2 <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">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.<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"15 Lb Weighted Muscle-Up\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Uo2rsVnqKLQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#e2e4e4\"><strong>Key Reasons Why You Can\u2019t Do Muscle-Ups<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>Reason #1: <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">Many people do not have a pull that is strong, high, and smooth enough. So really prioritize your pull-ups. I\u2019d 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&#8217;t set in stone. <\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>Reason #2:<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">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.<\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>Reason #3: <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">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). <\/p>\n\n\n\n<p class=\"has-text-align-left\"><strong>Reason #4: <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left\">Your pushing strength isn\u2019t good enough. Prioritize bar or ring dips, explosive push-ups, etc.<\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\">I hope these tips help! <\/p>\n","protected":false},"excerpt":{"rendered":"<p>With muscle-ups, do you find yourself struggling with the transition and you \u2018\u2019chicken-wing\u2019\u2019 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\u2019t 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\u2019t 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\u2019d 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&#8217;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\u2019t good enough. Prioritize bar or ring dips, explosive push-ups, etc. I hope these tips help!<\/p>\n","protected":false},"author":1,"featured_media":8493,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18,847,1474,11],"tags":[182,802,840,425,198,612,1396,266,648,649,1486,1130,1128,1479,526,868,870,871,525,877,897,965,869,896,972,895,527,885,968,964,867,887,969,966,1127,1125,1490,59,1489,119,1488,1433,61,163,1487,1432,1405,1408,1409,1407,675,859,183,271,860,173,516,237,1478,1491,1492,1495,1496,259,608,676,1494,1493,1406,1476,1122,1481,1483,650,651,1126,43,39,529,1475,528,1477,1124,114,1123,1401,195,41,554,1404,1403,1480,35,1484,1482,618,616,1485,1129,1402],"class_list":["post-8489","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workouts","category-form-tips","category-muscle-ups","category-pull-ups","tag-ab-training","tag-ab-work","tag-ab-workout","tag-ab-workouts","tag-advanced-calisthenics","tag-advanced-pull-ups","tag-back-exercise","tag-back-exercises","tag-back-workout","tag-back-workouts","tag-band-assisted-muscle-ups","tag-band-assisted-pull-ups","tag-banded-pull-ups","tag-bar-dips","tag-best-ab-exercise","tag-best-ab-exercises","tag-best-ab-workout","tag-best-ab-workouts","tag-best-core-exercise","tag-best-core-exercise-for-athletes","tag-best-core-exercise-for-pull-ups","tag-best-core-exercise-for-runners","tag-best-core-exercises","tag-best-core-exercises-for-athletes","tag-best-core-exercises-for-pull-ups","tag-best-core-exercises-for-runners","tag-best-core-workout","tag-best-core-workout-for-athletes","tag-best-core-workout-for-pull-ups","tag-best-core-workout-for-runners","tag-best-core-workouts","tag-best-core-workouts-for-athletes","tag-best-core-workouts-for-pull-ups","tag-best-core-workouts-for-runners","tag-best-home-pull-up-exercise","tag-best-home-pull-up-workout","tag-bodyweight-exercise","tag-bodyweight-training","tag-bodyweight-workout","tag-bodyweight-workouts","tag-calisthenics-athlete","tag-calisthenics-exercises","tag-calisthenics-training","tag-calisthenics-vancouver","tag-calisthenics-workout","tag-calisthenics-workouts","tag-chin-up","tag-chin-up-program","tag-chin-up-progress","tag-chin-up-training","tag-chin-ups","tag-core-exercise","tag-core-exercises","tag-core-stability","tag-core-strength","tag-core-training","tag-core-workout","tag-core-workouts","tag-dips","tag-false-grip","tag-false-grip-exercises","tag-false-grip-strength","tag-false-grip-strengthening","tag-female-pull-ups","tag-grip-strengthening","tag-home-pull-up-workout","tag-how-to-build-a-false-grip","tag-how-to-do-a-false-grip","tag-how-to-do-chin-ups","tag-how-to-do-muscle-ups","tag-how-to-do-pull-ups","tag-how-to-do-straight-bar-dips","tag-how-to-do-triceps-dips","tag-lat-exercise","tag-lat-workout","tag-learn-how-to-do-pull-ups","tag-meghan-callaway-pull-up-program","tag-meghan-callaway-pull-ups","tag-muscle-up","tag-muscle-up-training","tag-muscle-ups","tag-muscle-ups-women","tag-pull-up","tag-pull-up-advice","tag-pull-up-program","tag-pull-up-progress","tag-pull-up-tips","tag-pull-up-training","tag-pull-ups","tag-senior-pull-ups","tag-seniors-fitness","tag-straight-bar-dips","tag-the-ultimate-pull-up-program","tag-triceps-building","tag-triceps-dips","tag-triceps-exercise","tag-triceps-workout","tag-triceps-workouts","tag-weighted-pull-ups","tag-women-pull-ups","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Stop Chicken-Winging Your Muscle-Ups! - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"With muscle-ups, do you find yourself struggling with the transition and you \u2018\u2019chicken-wing\u2019\u2019 your elbows in order to make it over the bar? This is a very common breakdown in form.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/stop-chicken-winging-your-muscle-ups\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stop Chicken-Winging Your Muscle-Ups! - Meghan Callaway\" \/>\n<meta property=\"og:description\" content=\"With muscle-ups, do you find yourself struggling with the transition and you \u2018\u2019chicken-wing\u2019\u2019 your elbows in order to make it over the bar? This is a very common breakdown in form.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/stop-chicken-winging-your-muscle-ups\/\" \/>\n<meta property=\"og:site_name\" content=\"Meghan Callaway\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/meghancallawayfitness\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-02-08T19:53:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-02-08T19:56:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/02\/IMG_7214.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"777\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Meghan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:site\" content=\"@fitfaststrong\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Meghan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stop-chicken-winging-your-muscle-ups\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stop-chicken-winging-your-muscle-ups\\\/\"},\"author\":{\"name\":\"Meghan\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\"},\"headline\":\"Stop Chicken-Winging Your Muscle-Ups!\",\"datePublished\":\"2022-02-08T19:53:43+00:00\",\"dateModified\":\"2022-02-08T19:56:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stop-chicken-winging-your-muscle-ups\\\/\"},\"wordCount\":445,\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stop-chicken-winging-your-muscle-ups\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2022\\\/02\\\/IMG_7214.jpeg?fit=750%2C777&ssl=1\",\"keywords\":[\"ab training\",\"ab work\",\"ab workout\",\"ab workouts\",\"advanced calisthenics\",\"advanced pull-ups\",\"back exercise\",\"back exercises\",\"back workout\",\"back workouts\",\"band assisted muscle-ups\",\"band assisted pull-ups\",\"banded pull-ups\",\"bar dips\",\"best ab exercise\",\"Best ab exercises\",\"Best ab workout\",\"Best ab workouts\",\"best core exercise\",\"best core exercise for athletes\",\"best core exercise for pull-ups\",\"best core exercise for runners\",\"Best core exercises\",\"best core exercises for athletes\",\"best core exercises for pull-ups\",\"best core exercises for runners\",\"best core workout\",\"best core workout for athletes\",\"best core workout for pull-ups\",\"best core workout for runners\",\"Best core workouts\",\"best core workouts for athletes\",\"best core workouts for pull-ups\",\"best core workouts for runners\",\"best home pull-up exercise\",\"best home pull-up workout\",\"bodyweight exercise\",\"bodyweight training\",\"bodyweight workout\",\"bodyweight workouts\",\"calisthenics athlete\",\"calisthenics exercises\",\"calisthenics training\",\"calisthenics vancouver\",\"calisthenics workout\",\"calisthenics workouts\",\"chin-up\",\"chin-up program\",\"chin-up progress\",\"chin-up training\",\"chin-ups\",\"core exercise\",\"core exercises\",\"core stability\",\"core strength\",\"core training\",\"core workout\",\"core workouts\",\"dips\",\"false grip\",\"false grip exercises\",\"false grip strength\",\"false grip strengthening\",\"female pull-ups\",\"grip strengthening\",\"home pull-up workout\",\"how to build a false grip\",\"how to do a false grip\",\"how to do chin-ups\",\"how to do muscle-ups\",\"how to do pull-ups\",\"how to do straight bar dips\",\"how to do triceps dips\",\"lat exercise\",\"lat workout\",\"learn how to do pull-ups\",\"meghan callaway pull-up program\",\"meghan callaway pull-ups\",\"muscle-up\",\"muscle-up training\",\"muscle-ups\",\"muscle-ups women\",\"pull-up\",\"pull-up advice\",\"pull-up program\",\"pull-up progress\",\"pull-up tips\",\"pull-up training\",\"pull-ups\",\"senior pull-ups\",\"seniors fitness\",\"straight bar dips\",\"the ultimate pull-up program\",\"triceps building\",\"triceps dips\",\"triceps exercise\",\"triceps workout\",\"triceps workouts\",\"weighted pull-ups\",\"women pull-ups\"],\"articleSection\":[\"Bodyweight Exercises\",\"Form Tips\",\"Muscle-Ups\",\"Pull-Ups\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stop-chicken-winging-your-muscle-ups\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stop-chicken-winging-your-muscle-ups\\\/\",\"name\":\"Stop Chicken-Winging Your Muscle-Ups! - Meghan Callaway\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stop-chicken-winging-your-muscle-ups\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stop-chicken-winging-your-muscle-ups\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2022\\\/02\\\/IMG_7214.jpeg?fit=750%2C777&ssl=1\",\"datePublished\":\"2022-02-08T19:53:43+00:00\",\"dateModified\":\"2022-02-08T19:56:00+00:00\",\"description\":\"With muscle-ups, do you find yourself struggling with the transition and you \u2018\u2019chicken-wing\u2019\u2019 your elbows in order to make it over the bar? This is a very common breakdown in form.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stop-chicken-winging-your-muscle-ups\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stop-chicken-winging-your-muscle-ups\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stop-chicken-winging-your-muscle-ups\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2022\\\/02\\\/IMG_7214.jpeg?fit=750%2C777&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2022\\\/02\\\/IMG_7214.jpeg?fit=750%2C777&ssl=1\",\"width\":750,\"height\":777},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/stop-chicken-winging-your-muscle-ups\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Stop Chicken-Winging Your Muscle-Ups!\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#website\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"name\":\"Meghan Callaway\",\"description\":\"Achieve Your Goals | MC Fitness \",\"publisher\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#organization\",\"name\":\"MC Fitness\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"contentUrl\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/wp-content\\\/uploads\\\/2018\\\/08\\\/smaller.jpg\",\"width\":653,\"height\":347,\"caption\":\"MC Fitness\"},\"image\":{\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/meghancallawayfitness\\\/\",\"https:\\\/\\\/x.com\\\/fitfaststrong\",\"https:\\\/\\\/www.instagram.com\\\/meghancallaway\\\/\",\"https:\\\/\\\/www.pinterest.com\\\/meghancallawayofficial\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/meghanc12\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/meghancallawayfitness.com\\\/my-blog\\\/#\\\/schema\\\/person\\\/26aa32b1b04388cef6508519606fa0fa\",\"name\":\"Meghan\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g\",\"caption\":\"Meghan\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Stop Chicken-Winging Your Muscle-Ups! - Meghan Callaway","description":"With muscle-ups, do you find yourself struggling with the transition and you \u2018\u2019chicken-wing\u2019\u2019 your elbows in order to make it over the bar? This is a very common breakdown in form.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-chicken-winging-your-muscle-ups\/","og_locale":"en_US","og_type":"article","og_title":"Stop Chicken-Winging Your Muscle-Ups! - Meghan Callaway","og_description":"With muscle-ups, do you find yourself struggling with the transition and you \u2018\u2019chicken-wing\u2019\u2019 your elbows in order to make it over the bar? This is a very common breakdown in form.","og_url":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-chicken-winging-your-muscle-ups\/","og_site_name":"Meghan Callaway","article_publisher":"https:\/\/www.facebook.com\/meghancallawayfitness\/","article_published_time":"2022-02-08T19:53:43+00:00","article_modified_time":"2022-02-08T19:56:00+00:00","og_image":[{"width":750,"height":777,"url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/02\/IMG_7214.jpeg","type":"image\/jpeg"}],"author":"Meghan","twitter_card":"summary_large_image","twitter_creator":"@fitfaststrong","twitter_site":"@fitfaststrong","twitter_misc":{"Written by":"Meghan","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-chicken-winging-your-muscle-ups\/#article","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-chicken-winging-your-muscle-ups\/"},"author":{"name":"Meghan","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa"},"headline":"Stop Chicken-Winging Your Muscle-Ups!","datePublished":"2022-02-08T19:53:43+00:00","dateModified":"2022-02-08T19:56:00+00:00","mainEntityOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-chicken-winging-your-muscle-ups\/"},"wordCount":445,"publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-chicken-winging-your-muscle-ups\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/02\/IMG_7214.jpeg?fit=750%2C777&ssl=1","keywords":["ab training","ab work","ab workout","ab workouts","advanced calisthenics","advanced pull-ups","back exercise","back exercises","back workout","back workouts","band assisted muscle-ups","band assisted pull-ups","banded pull-ups","bar dips","best ab exercise","Best ab exercises","Best ab workout","Best ab workouts","best core exercise","best core exercise for athletes","best core exercise for pull-ups","best core exercise for runners","Best core exercises","best core exercises for athletes","best core exercises for pull-ups","best core exercises for runners","best core workout","best core workout for athletes","best core workout for pull-ups","best core workout for runners","Best core workouts","best core workouts for athletes","best core workouts for pull-ups","best core workouts for runners","best home pull-up exercise","best home pull-up workout","bodyweight exercise","bodyweight training","bodyweight workout","bodyweight workouts","calisthenics athlete","calisthenics exercises","calisthenics training","calisthenics vancouver","calisthenics workout","calisthenics workouts","chin-up","chin-up program","chin-up progress","chin-up training","chin-ups","core exercise","core exercises","core stability","core strength","core training","core workout","core workouts","dips","false grip","false grip exercises","false grip strength","false grip strengthening","female pull-ups","grip strengthening","home pull-up workout","how to build a false grip","how to do a false grip","how to do chin-ups","how to do muscle-ups","how to do pull-ups","how to do straight bar dips","how to do triceps dips","lat exercise","lat workout","learn how to do pull-ups","meghan callaway pull-up program","meghan callaway pull-ups","muscle-up","muscle-up training","muscle-ups","muscle-ups women","pull-up","pull-up advice","pull-up program","pull-up progress","pull-up tips","pull-up training","pull-ups","senior pull-ups","seniors fitness","straight bar dips","the ultimate pull-up program","triceps building","triceps dips","triceps exercise","triceps workout","triceps workouts","weighted pull-ups","women pull-ups"],"articleSection":["Bodyweight Exercises","Form Tips","Muscle-Ups","Pull-Ups"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-chicken-winging-your-muscle-ups\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-chicken-winging-your-muscle-ups\/","name":"Stop Chicken-Winging Your Muscle-Ups! - Meghan Callaway","isPartOf":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-chicken-winging-your-muscle-ups\/#primaryimage"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-chicken-winging-your-muscle-ups\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/02\/IMG_7214.jpeg?fit=750%2C777&ssl=1","datePublished":"2022-02-08T19:53:43+00:00","dateModified":"2022-02-08T19:56:00+00:00","description":"With muscle-ups, do you find yourself struggling with the transition and you \u2018\u2019chicken-wing\u2019\u2019 your elbows in order to make it over the bar? This is a very common breakdown in form.","breadcrumb":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-chicken-winging-your-muscle-ups\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/meghancallawayfitness.com\/my-blog\/stop-chicken-winging-your-muscle-ups\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-chicken-winging-your-muscle-ups\/#primaryimage","url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/02\/IMG_7214.jpeg?fit=750%2C777&ssl=1","contentUrl":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/02\/IMG_7214.jpeg?fit=750%2C777&ssl=1","width":750,"height":777},{"@type":"BreadcrumbList","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/stop-chicken-winging-your-muscle-ups\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/meghancallawayfitness.com\/my-blog\/"},{"@type":"ListItem","position":2,"name":"Stop Chicken-Winging Your Muscle-Ups!"}]},{"@type":"WebSite","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#website","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","name":"Meghan Callaway","description":"Achieve Your Goals | MC Fitness ","publisher":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/meghancallawayfitness.com\/my-blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#organization","name":"MC Fitness","url":"https:\/\/meghancallawayfitness.com\/my-blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/","url":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","contentUrl":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2018\/08\/smaller.jpg","width":653,"height":347,"caption":"MC Fitness"},"image":{"@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/meghancallawayfitness\/","https:\/\/x.com\/fitfaststrong","https:\/\/www.instagram.com\/meghancallaway\/","https:\/\/www.pinterest.com\/meghancallawayofficial\/","https:\/\/www.youtube.com\/user\/meghanc12"]},{"@type":"Person","@id":"https:\/\/meghancallawayfitness.com\/my-blog\/#\/schema\/person\/26aa32b1b04388cef6508519606fa0fa","name":"Meghan","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/88afec007536e0dbffc5583b54bb9771a7406cf918308d4241317a4a2b2699ce?s=96&d=mm&r=g","caption":"Meghan"}}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2022\/02\/IMG_7214.jpeg?fit=750%2C777&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/8489","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/comments?post=8489"}],"version-history":[{"count":6,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/8489\/revisions"}],"predecessor-version":[{"id":8504,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/posts\/8489\/revisions\/8504"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media\/8493"}],"wp:attachment":[{"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/media?parent=8489"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/categories?post=8489"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/meghancallawayfitness.com\/my-blog\/wp-json\/wp\/v2\/tags?post=8489"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}