라이브러리로
운동 라이브러리
Muscle Up
An advanced calisthenics movement combining an explosive pull-up with a transition into a dip above the bar, training total upper-body pulling and pressing power.
등맨몸Vertical pull to press
주동근
광배근대흉근
협응근
삼두코어전완후면 삼각근
장비
맨몸
패턴
Vertical pull to press
준비 자세
- 01Grip the bar slightly wider than shoulder width with a false grip if possible.
- 02Hang with arms fully extended and shoulder blades set.
- 03Build a small, controlled swing to set up the pulling arc.
- 04Brace the trunk with legs together.
수행
- 01Pull explosively, driving the bar toward the hips rather than the chin.
- 02As the chest reaches bar height, throw the shoulders forward and over the bar.
- 03Transition the wrists over the bar into the bottom of a dip.
- 04Press to full lockout, then lower back through the transition under control.
체크포인트
- -The pull travels toward the hips, keeping the body close to the bar.
- -Both arms transition at the same time, not one elbow first.
- -Full lockout at the top of the dip.
- -The descent is controlled back through the transition, not a drop.
흔한 실수
- -Pulling straight up to the chin, leaving no room to transition.
- -Chicken-winging one elbow over at a time.
- -Relying on a huge kip to mask missing pulling strength.
- -Attempting muscle-ups before owning 10 or more strict pull-ups and deep dips.
프로그래밍 노트
- -Train 3 to 5 sets of 1 to 3 quality reps while fresh, never to failure.
- -Build prerequisites first: high explosive pull-ups to the sternum and deep bar dips.
- -Practice the transition with band assistance or low-bar drills between max attempts.