If you’re having difficulty with your muscle-up due to mobility, this is the drillI want you to warm up with every single
day. Number one, it’s gonna be a crab walk. Sit down first—look
at his hands, his fingers are facingsideways. If his fingers are facing
backwards or forwards, he’s going to puttoo much pressure on his extension of
his wrist—we don’t want that, we want tohave more play with the wrist. Now he’s gonna place his hands sideways—hands are shoulderwidth apart. He isn’t that guy that’s putting his hands extremely widebecause that’s not gonna help him here. We want shoulder width like a chin-up. Now fromhere, he’s gonna lift his hips as high as he physically can—in line with the shoulders—and beginwalking forward with a nice straight arm.
So if you’re having trouble gettinga muscle-up due to mobility, this is your
drill because it’s gonna start working on theshoulder extension. Arms have to be
straight. Take a break. If this is easyfor you and you’re still having trouble with the muscle-up, chances are it’s probablystrength. So hips nice and high, slowly push them up,feel the pressure from your shoulder, feel that shoulder extension.


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