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Bar Muscle-Up (BMU)

G
Nivel: Technically Complex

This exercise is great for developing high-speed power of the upper body. Besides main strength and stamina, Bar Muscle-Up develops coordination as well. This exercises are classified as technically complex, therefore it is recommended to start studying it after mastering the preparatory exercises.

In the bar muscle-up, the athlete must begin with or pass though hand below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip.

At the top, the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep. One on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style, grips, gloves, etc.), but they may not tape the bar AND wear hand protection.

Barra para Dominadas, Racks

Descripción

The technique of performing the exercise:

This exercise is great for developing high-speed power of the upper body. Besides main strength and stamina, Bar Muscle-Up develops coordination as well. This exercises are classified as technically complex, therefore it is recommended to start studying it after mastering the preparatory exercises. 

 Initial position:  

- Starting in a dead hang position on a straight pull-up bar, the width of the grip is the width of the shoulders.

 Performing the exercise:  

- From the hanging position on the bar, arch your back, taking your legs back.

- Then make an explosive pull to chest level.

- 'Roll' your chest over the bar as a transition from a pull-up to a dip.

- Press your hands down and drive your body upwards (the dip)

- While lowering down, it is important to catch a pulse for the next rep, for this the body needs to be left in suspense

Recommendations:

- To perform the exercise as effectively as possible do not squeeze the bar too much in the moment of turnover, it will help to perform the turnover faster and easier.

- Use the kipping.

 

Contraindications:

Injuries and chronic diseases of the shoulder joint.