MUSCLE UP IN 5 MIN

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HI my friends today i want to break down the muscle up and look at the technique
We will discuss things like grip ,body engagement ,swing ,pull up, distance between body and bar, transition(twist+grip),lean forward , push(dip)
1)first thing that we will do is get a box or something higher than the ground so we can step of and create a bit of swing after that we will precheck a couple of high pull-ups to see how high we can pull and after that we will adjust the grip accordingly if your pull is low try to grip higher more like a false grip and if you have a pretty high pull then grab the bar with a normal grip
2)Before stepping off the box precheck that your abs,glutes,quads,calves are engaged and then step off the box and point your toes down towards a line or point in front of you not too much out 0,5meter should be right
3)Eventually you will swing try not to swing too much out as this will make you go away from the bar you need to stay close to the bar while you going to pull
4)Try to look at the bar while you going to pull and as long as you will be nose high lean your head forward and the body will follow
5)its very important to keep your grip in control especially when you dont get high enough and you trying to transition from the wrists make sure you regrab the bar and squeeze it as hard as possible and try to lift your forearms and lean forward again make sure you fight it for at least 3 seconds before you give up
6)from here just do the dip and straighten the body and you should have your muscle up
7)when using a resistance band the same things applies plus make sure you fully extend your arms when you step off the box and keep the body straight to get the most out of the band
Cuz when you bend your knees or dont extend your arms there is a lot less resistance from the band and this mean help for you to give you that high pull dont forget to keep the swing in control too and stay close to the bar while you pulling as the band is going to change the direction and you will go away from the bar
8)the most important thing is to stay calm and concentrate on learning the steps and technique on the right timing   / workout_every_corner  
  / workouteverycorner