We are truly masters of the movement when we begin to feel it truly ours and during execution we perceive it fluidity. Everything that is not fluid and we check above all with the force he is not an exerciser.
In the specific case of Bar Muscle Up we must limit and delay as much as possible the intervention of the arms: as soon as we intervene with the arms, bending them by the action of "pull", we break the movement and slow it down. Of course the arms must be used, but the magic of movement lies in the exact moment in which to intervene, the synchronism, managing to make the most of the swing
This is why it becomes important during the pulling phase to know how to use the great dorsal muscle above all and accompany this action with the pelvis thrust given by the buttocks: Hips to bar. This means exasperating the work with the back, not pulling with the arms soon and pushing the pelvis towards the bar with the abdomen that holds and works in stretch. You have to feel a moment of lightness of the body and not feel the bar too much in the hands and arms.
All those are therefore fundamental specific exercises which help to feel the action of the back and pelvis as much as possible, delaying that of the arms, and it is important to emphasize the speed of entry into the inversion.
I therefore consider it necessary:
- Exasperate and prolong the action of pull down with stretched arms
- Hip Kip: push the pelvis hard towards the bar
- Delay arms pull as much as possible
- Aggressive action of reversal of shoulders in the transition
- Legs stretched and joined, tight ass.
The fundamental moment is also the descent, that is the negative or eccentric phase of the movement.
Too often the right attention is not paid to the descent, and it seems more like a fall than a controlled and managed phase of the movement. One undergoes the movement instead of being masters of it, especially when it involves, in the descent, a transition from support to suspension (Muscle Up) it is essential to know how to descend well. From the support we start with a certain potential energy which in the descent phase is transformed into kinetic energy. If handled well the second and subsequent reps are easier and lighter than the first, if you go down badly the speed that accumulates in the down phase there is only damage.
Bar Muscle Up: how do you get off?
1. Move your shoulders back with respect to the bar without jumping: the movement is short, it is a descent not a fall
2. Curved back, tight ass, descent into hollow body
3. When the shoulders pass the bar, reverse the shape of the body by stretching it arched
5. push the bar back in the phase of superman and stretch the arched body
4. The shoulders and chest advance, i foot they must remain under the bar and the abdomen is under tension to hold the body and prevent it from shifting too far forward.