Muscle-Ups With The Strongest Man In Australia — Key Takeaways
Bring your grip width in toward shoulder-width (not wider) on muscle ups and weighted chin ups — it forces hollow body and massively improves lat engagement and lockout power.
Key takeaways
Hollow body position creates a stronger fulcrum for lat engagement
Hollow body position creates a stronger fulcrum for lat engagement
- Posterior pelvic tilt prevents lumbar extension, keeping the lat from being stretched at both ends.
- Staying hollow lets you shorten the lat through the humerus instead of just maintaining length.
Knuckles-on-top grip maximizes wrist flexor recruitment for muscle-ups
Knuckles-on-top grip maximizes wrist flexor recruitment for muscle-ups
- The 'French guy' biomechanics article specifies ~60° wrist flexion as optimal.
- Optimal length-tension relationship improves pull-up strength in the transition.
Post-activation potentiation with heavy weighted pull-ups boosts muscle-up strength
Post-activation potentiation with heavy weighted pull-ups boosts muscle-up strength
- Doing 3 chest-to-bar pull-ups with 40kg before muscle-up attempts helped achieve a 25kg weighted muscle-up.
- Heavier loading recruits dormant neural drive, making subsequent lighter efforts feel easier.
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In this video
- 1mHollow Body Mechanics in Muscle Ups
- 2mStrap Setup and No-Dip Muscle Up Demo
- 3mPost-Activation Potentiation for Weighted Muscle Ups
- 5mFrench Biomechanics Article on Pull Path
- 7mHand Placement Coaching Cue
- 8mWeighted Muscle Up Attempts 15-20 Kilos
- 9mCompetition Rules and Resting at the Top
- 10m25-Kilo Muscle Up and Program Promotion
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