라이브러리로시작 
끝 
운동 라이브러리
Muscle-Up (On Vertical Bar)
An advanced pull-to-support transition performed on a vertical pole, training explosive pulling strength with a rotational, one-side-leading catch.
등맨몸Vertical pull to press
주동근
광배근삼두
협응근
이두전완코어전면 삼각근
장비
맨몸
패턴
Vertical pull to press
준비 자세
- 01Grip a sturdy vertical bar or pole with hands stacked one above the other, stronger hand on top.
- 02Hang with arms extended and feet clear of the ground or braced lightly against the pole.
- 03Set the shoulder blades down and back before initiating the pull.
- 04Brace the core so the hips do not swing away from the pole.
수행
- 01Pull explosively up the pole, driving the chest toward the top hand.
- 02As the chest passes the top hand, rotate the torso around the pole and punch the top elbow over into a support position.
- 03Press both arms to lockout so the shoulders finish above the hands.
- 04Lower under control back through the transition to a full hang.
체크포인트
- -Shoulder blades depress before the arms bend.
- -Hips stay close to the pole through the pull.
- -The transition rotates around the pole rather than pushing away from it.
- -Elbows reach full lockout at the top.
흔한 실수
- -Pulling with arms only instead of driving the whole body up the pole.
- -Letting the hips drift away, which stalls the transition.
- -Attempting it without owning stacked-grip pull-ups first.
- -Dropping out of the support instead of lowering under control.
프로그래밍 노트
- -Train 3 to 5 sets of 1 to 3 reps while fresh at the start of a session.
- -Build a base of 10 plus strict pull-ups and stacked-grip hangs before attempting full reps.
- -Practice the pole transition from a low support or with foot assistance in 3 to 4 sets of 3 to 5 reps.