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One of the mistakes athletes make between bar and ring muscle-ups is that they apply the same cues to both⁣
movements.⁣
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𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝟑 𝐤𝐞𝐲 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐜𝐞𝐬:⁣
1. How you jump into the movement⁣
2. How you rise into the turnover⁣
3. How you connect 2 reps⁣
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To jump into a good bar muscle-up you want to jump from behind into a pike position to create momentum.⁣
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You'll often hear people say that the first bar muscle-up rep is the hardest.⁣
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That's because they're not jumping from behind the bar. So, set your hands in front of you and above your eye line, think biceps to ears, then jump into the bar with your feet in front of you.⁣
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This Pike Position will give you the momentum to snap into the arch.⁣
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Jumping into a ring muscle-up is different.⁣
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Ring muscle ups are about controlling the swing of the Rings.⁣
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You want to be in control of the Ring movement throughout, therefore jump from directly underneath the rings with your hands straight up to begin the rep then swing your legs up into the L position to initiate your kick.⁣
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To effortlessly turn over a bar muscle-up your feet and knees give you height. ⁣
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When rising into the turnover get your toes or knees up to about your shoulder height before driving your hips up towards the bar.⁣
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In a ring muscle-up, your hips give you height so you want to leave your knees and toes below your hips as you rise into the turnover.⁣
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To connect two reps together on the bar muscle up press away from the bar at the top of the rep.⁣
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Leave your feet in front of the bar as you fall back and this will replicate the initial Pike position that you jumped into and put you in a good position for rep number two.⁣
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For ring muscle ups remember that you always want to be in control of the swing of the Rings.⁣
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From the top you should fall relatively straight down this will ensure that the Rings are not swinging away from you as you begin your next rep.⁣
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Hope these tips help. ⁣
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If want our help programming these into training in a way that actually gets you from Intermediate level athlete to RX level athlete check out our online program TTT Compete.