Jumping Bar Muscle Ups
Jumping Bar Muscle-Ups are a dynamic preparatory exercise for learning the classic Muscle Ups. The jumping component in this variation helps initiate the movement with power and makes the transition from the pulling to the pushing phase easier. This exercise is especially useful for beginners working on their transition to the full muscle-up technique.
Necessary equipment
Jumping Bar Muscle Ups - the correct execution
- Start standing in front of a chest-high bar
- Grab the bar slightly wider than shoulder width in semi-false grip or instep grip
- Jump into the suport hold position, keeping the bar close to your body
- Lower yourself back into the starting position, staying close to the bar
The exercise Jumping Bar Muscle Ups is intended to be used as a technique exercise.
Which muscles are trained by Jumping Bar Muscle Ups?
Primary trained muscles for Jumping Bar Muscle Ups
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
Secondary trained muscles for Jumping Bar Muscle Ups
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Chest - The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm towards your body and rotate it inward.
Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
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Similar exercises to Jumping Bar Muscle Ups
Negative Bar Muscle Ups
Negative Bar Muscle Ups are an excellent preparatory exercise for the Bar Muscle Up. You jump from a standing position to get into the top position on the bar, then lower yourself slowly and with control. This exercise is often combined with explosive pull-ups. Together, these exercises form the most important foundation for effectively learning the Bar Muscle Up.
Bar Muscle Ups
The bar muscle-up, or muscle-up on the bar, is an advanced exercise where you first pull yourself up to a bar with a pull-up and then push yourself over the bar into a dip. This exercise trains the entire upper body, particularly the back, shoulders, chest, and arms, while enhancing both strength and coordination. It requires explosive pulling power and precise technique to perform the movement smoothly. The bar muscle-up is especially popular in CrossFit and calisthenics for demonstrating body control and strength.
Negative Ring Muscle Ups
Negative ring muscle-ups focus on the eccentric part of the classic ring muscle-up. By taking advantage of the fact that we’re stronger during the lowering phase than the pull-up, this movement can be practiced even before achieving a full muscle-up. The exercise allows targeted training of the negative phase, building strength and helping to learn the complex movement sequence. It strengthens the back, shoulders, and arms and is an excellent precursor to the full ring muscle-up. Compared to negative ring dips, this exercise incorporates the transition, which particularly challenges shoulder mobility and strength.
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