Bar Muscle Ups: How to Fix your Chicken Wing (Random Stranger!)
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- เผยแพร่เมื่อ 26 มิ.ย. 2024
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Meet Ryan! He has come to WODprep HQ to learn bar muscle ups once and for all! He has all the pre-requisites so I was confident with some tweaks to his technique, we could get him up and over that bar.
Ryan's main issue, like many people, is that he has one heck of a chicken wing when he attempts bar muscle ups. Sound familiar? Watch the video to find out how we fix it with some simple drills and cues!
Here's a quick rundown of what we cover in the video:
00:00 Intro
02:54 Ryan’s starting point - Beat Swings
03:20 Kip Levers
04:10 Banded Bar Muscle Ups
05:16 Why is Ryan defaulting to chicken wing every time?
07:00 Reversing the chicken wing
10:40 Top tip - fast elbows
12:30 Trying some unassisted reps
12:50 Fixing the initial kip for a stronger BMU
16:10 Tips for linking BMU together
18:58 Free stuff and more coaching
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I’m "no fluff" and "no B.S" - just training and strength tactics that have worked at my own gym or in my own competition training.
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FREE BMU MINI COURSE: bit.ly/33xxukb
8 WEEK BMU COURSE (GUARANTEED RESULTS): bit.ly/3tFCSfy
CROSSFIT GEAR I USE (grips etc): bit.ly/3FGuJKn
WODPREP ACADEMY (Join to access every WODprep course in existence!): bit.ly/3tFD3HK
BEST DAILY PROGRAMMING FOR MASTERS: bit.ly/3rq62g6
Unreal how you got him to do 3 in a row in 15 minutes. You, sir, are a pro 👏
Thank you! Not all me though...
This videos are huge!!! Thanks for all the great tips. I feel many people are benefiting from these. Keep it up!!!
You're so welcome! Appreciate the great feedback!
Great video, thanks!!
Wow! Really good coaching. This is what I struggle with.
Great video!
Thanks for your videos I’m gonna put this to try 🙏🏽🙌🏽👌🏽
Gold content. Really awesome coaching here. The "death grip" cue is something I was completely unaware of, and spotting (and correcting) it so quickly is inspiring.
It's so difficult in the box to get athletes to work on the pre-requisites instead of messing around with bands.
These take time, discipline and dedication, and simply can't be bypassed, at least not if you want healthy shoulders.
Thanks coach Ben.
You're welcome!
Wow, this was so incredibly helpful to me! These are all the exact same things I have struggled with doing for the 5 years that I’ve done MU’s! Every single thing was like, It me! 😬 So excited to try these exercises and *hopefully* fix my chicken wing so I’ll stop hurting my left shoulder every time! 😆🙌🙏
Hey, very awesome Video, I like it so much! Thank you so much!
So welcome!
Shout out from Florida
Amazing training
good stuff man!
Thanks!
that was really good
Great discussion on chicken wings, I can certainly relate. Thank you!
You are so welcome! You got this.
you look like paul walker
After 1month of hard training i made my very first bar chiken wing muscle up just last night , and i know im going to fix it 👍💪💥
So weird. Usually we can't trust the coaching advice from the blue tank/ backwards hat guy ... ;)
Ben, this was inspiring. Awesome job, both of you.
😂😆😂😆 Throwin a curveball
Best coach ever!!!!!
Thank you!!
I don't do Crossfit anymore because the coaches suck in the area I live. I ended up using the money I would have paid in Crossfit membership to set up my garage gym.
Great video @wodprep - I’ll be trying this week! My #Nashville invite is still open!
I love CrossFit, but it’s not really my thing. My question is, are these tips good for learning the strict muscle up?
How about going international? Ever thought of coaching people over the pond? You doing a great job. I am in germany and ready for any advise. 😎
I have my hands full making videos and courses! You can access them from Germany though so all good!
Jees, you are identical twins!
Hello sir I started calisthenics from today because i want to learn muscle ups so could you tell me how many day's in a week should i practice pullups so i could learn muscle ups???
Depends - 2-3 times would be plenty though!
hey Ben, I just started watching but I immediately notices you (or student) are not wearing grips... Are there specific reasons not to use them?
Nope - just preference! I would use them in a workout but for demos, I'm fine without.
Mmmmm…. Chicken wings… 🍗🤤
haha!
Hey ben! you are more muscular than before arent you ?
No sleeves! ;-)
Guys, the title is a clickbait. There is no such thing as muscle ups in here, only weird cross-fit kip ups...change please