Marcio Ribeiro

13 Responses

1. cactuscity

   2010 Feb 06 1

   Good luck with your …
   Good luck with your training, it’s a highly functional exercise and rewarding when you nail it! You are close so just practise the technique and you’ll have it in no time.

   -Chris

2. cactuscity

   2010 Feb 06 2

   The kipping and …
   The kipping and false grip technique is great for learning the movement, I know the grip will feel a little weird but give it a go. Performing a strict muscle-up with regular grip is attainable with practice but you have to get strong in the transition phase between the pull-up and the dip. Weighted negatives would be a good way to train for this. Also if you have the equipment, gymnastic rings are preferred by most to learn this move. For more information I would recommend the CrossFit website.

3. cactuscity

   2010 Feb 06 3

   General tips: Keep …
   General tips: Keep your chest forward at the bottom of the hang. Keep your biceps under tension to harness as much elastic power as possible. Kick forward harder with your knees while pulling back with your lats, then kick your legs down while pulling yourself towards the bar. Push your head forward so that your chest is over the bar, and maintain your balance by having your legs forward of the bar too. Then press it out like a regular dip. For reps, try to keep your false grip on the way down.

4. cactuscity

   2010 Feb 06 4

   Hey Jedd, I know …
   Hey Jedd, I know you can do this buddy I’ll try to make this simple as possible.

   The single most useful piece of advice in getting me my first muscle up was: the GRIP! Use a “false grip”. You place your hands so the bar runs across your wrist (you can also have it so it runs above your thumb pad and across your wrist). This means that as soon as you get into the pressing position your hands don’t need to rotate into position.

   I’ll add some more pointers in a minute…

5. adrian85av

   2010 Feb 06 5

   you need to kip …
   you need to kip your body up. Take a look at kipping pullups. Its the same motion.

6. rox31313

   2010 Feb 06 6

   that many attempts …
   that many attempts = a work out

7. pamphlex

   2010 Feb 06 7

   My 2 cents :
   Some …
   My 2 cents :
   Some cares about the form. I say go on the top of the bar the way you can. This mean you can kip more and lean forward easier when you’re over the top.
   For this you should not face the wall to get more momentum with your legs and lean forward when on top.
   Weighted dips and pull-ups do helped me a lot. But you seem to have the strenght. watch your grip. For some poeple, at the beginning this make a huge difference. Try the one that fits you.
   looking forward for your muscle-up.

8. hautjobb

   2010 Feb 06 8

   a little tweaking …
   a little tweaking that help me – pull the bar down in front of you, not over you. meaning, don’t pull yourself under the bar, pull yourself in front of it. kick hard. when you flip up, lean forward. really lean and push hard. heck yeah!

9. strength75

   2010 Feb 06 9

   it’s hard! Great …
   it’s hard! Great Jedd…

10. Kane12693

    2010 Feb 06 10

    you almost have it, …
    you almost have it, it just seems like it’s a thing of timing now with your knees. the wall isn’t exactly helping either cause you keep running into it haha. all i did for my first muscle up was just continue to try. i did it on a standard power rack where i could kip. also doing squat jumps to a muscle up are a great progression. keep up the good work big man i’m rootin for ya.

11. yyportne

    2010 Feb 06 11

    First of all get …
    First of all get rid of the Beatles … how can you get siked up enough with that playing in the back ground.

    Hey man you are trying and that is at least half of it. I bet you would have an easier time learning it at a play ground (assuming they have a pull up bar) because you would not have that wall in the way and there is usually bars at different heights

12. coachshanemiller

    2010 Feb 06 12

    first of all… …
    first of all… reduce belly a little, will help keep your center of gravity closer to the bar..

    do some inverted rows with a barbell in the cage, keeping your body on about a 45 degree angle and work on holding yourself pressed hard against the bar. This will improve your pulling strength when you get your tummy up to the bar.

    Of course the only other thing I can think of is that the wall is a bit of a worry in terms of smashing your head against it if you really pull yourself over.

13. caseyemery

    2010 Feb 06 13

    Strong at your …
    Strong at your bodyweight. Can you use your feet a little against the wall the progresivly use less foot on the wall ?