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Calisthenicmovement

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Sport Scientist (El Eggs) Physiotherapist (Sven) Avoid These Beginner Mistakes

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Are Ring Muscle Ups superior to Bar Muscle Ups (No False Grip)? 🔻 The Bar Muscle Up is all about explosive pull stength. This makes it a very specific and one-sided exercise. In the Bar Muscle Up you literally skip the transition phase by pulling yourself explosvely above the Bar. 🔻 The Ring Muscle Up on the other hand is a more balanced movement: Here you do a controlled False Grip Pull Up followed by a transition phase and a Ring Dip. The Push – Pull Ratio is much better, because you don't need that much pull strength to do the movement. So you get a better mix between Push & Pull. 🔻 When it comes to the Bar Muscle Up you need at least 10 + clean Pull Ups and explosive strength to practice the movement without too much momentum. The Ring Muscle Up only requires 2-3 clean False Grip Pull Ups & 2-3 deep Ring Dips. 🔻 Another pro is the transition phase. In the Bar Muscle Up you skip the transition phase, while you emphasize it on the Ring Muscle Up. The transition improves your shoulder mobility and stability, while activating muscles like the Rear Delts, Rhomboids & Middle Traps). If you lack in Mobility and want to learn the transition quickly, we suggest our Mobility Program (Link in our BIO). So how should the training look like, if you want to master the Ring Muscle Up? 🔻 1. Work on your Pull + Push Strength (High Ring Pull Ups + Deep Ring Dips) 2. Work on your False Grip (Start with False Grip Bodyrows and do False Grip Pull Ups later) 3. Work on the transition phase with negative Ring Muscle Ups or do the transition with feet support from the ground.

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