Slow muscle up
AKA “False Grip Muscle Up” or “Strict Muscle Up”
This is the pinnacle of muscle ups! Being able to perform a false grip muscle up on the bars requires a great deal of strength to move through the “transition” phase of the muscle up. Practice on the rings to strengthen your false grip.
Exercise Details
- Ratingvotes
- Belt Level(s)Brown Belt Black Belt
- Muscle GroupsArms , Biceps , Core , Forearms , Lats , Lower Pectorals , Middle Back , Triceps
- Equipment
Slow muscle up Guide
Instructions
- Implement a false grip on the bars
- Control any swaying, contract your core and leg muscles
- slowly pull your chest up to the bar, your legs may swing forward a bit, this is okay to maintain balance
- Try to get your chest above the bar and then on top of the bar, lean your upper body forward to help you transition to the top of the bar
- Push down with your hands and left your elbows up to transition into the dip position
- Perform the front tricep dip
- Lower yourself slowly with control back to the starting position
Key Points:
- Maintain the false grip throughout the exercise
- Control the decent between the dip and pull up position to strengthen the transition phase
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