How to Do
How to Do Muscle Up Strict
The muscle up strict should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the muscle up strict.
Beginning
Beginning Muscle Up Strict
1. Begin in a ring support position, such as Support in Extension on Rings. Your elbows should be completely extended and tucked in close to your body while in the ring support. Bring your pinkies to your pockets and turn your rings out slightly so your thumbs point away from your body, as seen below.
2. After that, you'll do a negative ring dip. Lower yourself to the bottom of your deep dip position gradually. This should be done slowly and deliberately, with at least a 3-5 second count from the top to the bottom of your dip. Hold for a second or two after you're at the deep dip position before moving on to the transition.
Movement
Muscle Up Strict Movement
1. Begin in the hanging position of a pull-up, then squeeze your shoulders back and down.
2. Make a kipping motion with your legs by swinging them back and forth. Raise yourself utilizing the same technique as a straight arm pull-down, pressing your hips to the bar, as your legs go forward.
3. Rep two involves pushing away and swinging your legs back.
Benefits
Muscle Up Strict Benefits
The rigorous ring muscle-up will improve grip strength, pulling strength, triceps strength, and body awareness in those who do it.
Exercise Aliases
Bar Muscle Up, Strict Bar Muscle Up.
