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Free Bar Muscle Up Workout

Free bar Muscle Up Workout

It is game time. Welcome to the first day of the rest of your life. Welcome to Coach Bachmanns Intro to Bar Muscle Up Workout.

Please make sure to warm up well and only do the things that feel safe.
Click on the Name of the exercise to unfold the video, watch carefully, then reproduce.

Rest as needed between exercises

Good luck and see you on the other side
Coach Bachmann

DemoExerciseReps/SetsHow to/Cues
Elastics - Back Flies in 5 Angles1x6 in each angleKeep your shoulders low. Work through different ranges of motion to lubricate the joints and getnly warm up your shoulders.
Elastics - Outward External Rotations2x6 each sideKeep your shoulders and hips squared and the working elbow close to the hips. Imagine you had a steel pipe going through your shoulder and elbow straight into the floor and your arm is rotation on this pipe.
Internal Shoulder Rotations with Elastic2x6 each sideKeep your shoulders and hips squared and the working elbow close to the hips. Imagine you had a steel pipe going through your shoulder and elbow straight into the floor and your arm is rotation on this pipe.
Single Arm Lat Pull Down Pre Activation2x6 each sideFocus on your lat. This should not be burning your muscle. The goal of this exercise is to identify the lat and to warm up a mind muscle connection. Being able to use the lat to its fullest potential will increase your pulling strength tremendously.

Technique Training

DemoExerciseReps/SetsHow to/Cues
Scapular Pull Ups1x8Keep your elbows locked and go extra slow on the way back down!
Jumping High Pull Ups2x6Focus on the direction of your jumps. Stay close to the bar and identify the pulling muscles that work when during this movement.
Bar Touch Jumps5x totalStand behind the bar. Jump upwards and touch the back. Land back down in same spot where you started.
Bar Jump Reaches5x totalStart behind the bar. Jump straight up and grab the bar. Hold on tight and swing towards the front. Aim with your feet towards a target on the floor in front. Keep a hollow body position.
Band Assisted Stepping Muscle Up Swing Pull Up2x2Place your foot into the elastic, swing towards the front reaching down at your target and let the band snap you upwards. combine this snap with explosive pulling strength and get your chin on top of the bar. Keep yyour body in a hollow position

Conditioning

DemoExerciseReps/SetsHow to/Cues
Band Assisted High Pull Ups2x6-8Focus on form and especially on pulling high.
Leg Assisted Dip to Pull Up on Bar3x1Use your legs as much as needed. Slowly lower to the dip and in a control manner lower down towards the pull up. Use chalk to hold false grip during the movement and stop with your chin above the bar.
Band Assisted Straight Bar Dips2x4-8Place the band between your hands and one or both feet in the band. Keep your weight in front not to fall out backwards. Lock your elbows on top of each rep.
Superset2xRepeat the following 2 exercises 2 times in a ciruit fashion before moving on.
Straight Bar Push Ups10-12Find a low straight bar or use 2 parallettes. Do not push your hips up, keep your elbows close to your body and your core engaged.
Bent Knee Bar Back Row10-12Keep your core and neck engaged. Lower down slowly and keep your shoulders neutral/sligthly retracted at the bottom position.

Cool Down

DemoExerciseReps/SetsHow to/Cues
Biceps Shoulder Stretch with Vertical Movements30sec each side
Back of Shoulder Stretch at Wall30sec each side

You made it!
Thank you for joining me. I hope you had a good time and I am looking forward to seeing you again for a different workout.

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