Emphasis: Do not swing your body up to the bar. It will change the movement pattern and should functionally be considered a different exercise. While useful in other contexts - swing and momentum are inappropriate here. Lift: Begin by hanging from the bar and bracing through your core. Now raise your legs straight out in front of you so they are parallel to the floor, contracting your abdominals and surrounding muscles while minimizing flexion in your lumbar spine. Hold your legs in this position for the duration of the exercise. Now lift yourself up until your chin is over the bar, trying to get as high as possible. Cue yourself to pull your chest to the bar to ensure full height. Descend all the way to full extension as this will engage more of the shoulder stabilizers and muscle mass of the back - this will help in maintaining health in the shoulder girdle. Optional weighting: A weight belt or heavy chains may be used for external loading. Set-up: Find a pull-up bar and assume a wide overhand grip.
Progression Work for the Pull in Muscle Ups
Pull Ups On Rings
ONETWOFIT Push Up Bar, 12.6 High Parallettes Bars 2
Wide L-Sit Ring Muscle Ups
The L-sit pull-ups (L-sit chin-ups) • Bodybuilding Wizard
The Only Guide You'll Need for Perfect Pull-Ups (with Game-Changer
Calisthenics Bible(1)
L-SIT PULL UPS Why The L-sit Makes Pull-ups Harder and Improves
Give Planks a Rest. Try the L-Sit for Core Strength and Stability
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