8d • General discussion
Bar Muscle-Up Mount
Guys, though I took a little extra liberty making a ridiculous video, the point that I'm trying to make here can benefit anyone who is doing or plans to do Bar Muscle-Ups.
I find that there is a chain of events that occurs while the athlete is preparing for their first (or just earlier reps of their) bar muscle-up. It seems to go like this:
- Athlete steps to the bar to attempt a muscle-up
- They keep a good distance behind the bar to jump up because they are good students and listen to me telling them they need to start an arm's length back if they can.
- The bar looks too far away, so even though they plan to jump from behind the bar, their little feet start to take little steps toward the bar as they are about to jump (to get closer to the bar).
- They jump to the bar, but forgot to swing their arms
- Mid air they are thinking "HOLY CRAP HERE IT GOES" and then the adrenaline kicks in and lifts their feet super extra high.
- They catch the bar looking like they are doing an L-hang
I know this seems a bit speculative, but what I describe happens ALL THE TIME. And what's the solution? I have some suggestions:
- Practice the drill in the video where you jump to the wall. Where your hands hit on the wall is where your bar should be.
- Make sure your bar isn't so high as to make you feel like you need to creep in prior to jumping up because you know you're not a great jumper or it's just too high. Instead, build a platform to jump from (a safe platform) or find a lower bar, or both!
- Remind yourself that the swing is NOT the muscle-up. The swing sets you into position for the muscle-up, and though the muscle-up is relatively fast, the swing isn't. A slow swing that moves your backside from far back to far forward will have ALL of the power you could need to make this thing work. So when it comes to the swing, relax a little bit!
- Fail a LOT and don't let it get you down! Learning how to fail with grace and a smile on your face will make learning so much easier. Internal pressure of "You have to get this or else you're a shit athlete" does not help. Knowing how to fail as many different ways as possible helps build your confidence that you can survive anything this skill throws at you. And it's often confidence that holds people back from making it, so FAIL OFTEN and make it fun!
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Bar Muscle-Up Mount
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