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Pool Muscle Up
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Hello guys,
Here you have an exercise at the pool to help you develop the ability to perform a MUSCLE UP.
The pool bar is perfect for trying this movement!
As you probably already know, a muscle up is a compound exercise that consists of 2 main movements: a pulling and a pushing movement.
The most difficult part of the exercise is, usually, the pulling movement. Therefore, you can help yourself with the water from the pool to get above the bar. Basically, you are helped by the law of hydrostatics which states that ''a body immersed in a fluid is pushed by the fluid, from the bottom up, with a force equal to the weight of the volume of fluid displaced by the body.''
Make sure to keep a strong pronated grip, with your fists pointed forward, as you were executing a normal muscle up. Then flex your elbows and knees with your tip toes against the pool wall.
The next step is to jump up as explosively as possible. Then descend as controlled as possible, keeping the scapula retracted and depressed during the entire movement, until you reach the initial position.
Practicing this movement helps you gain awareness of the movement pattern and also strengthens the muscles involved into it: mainly - the back and biceps for the pulling movement , the triceps, chest and shoulders for the pushing movement. And also the core and legs muscles, to a certain extent.
If you want to make this exercise more difficult, you can start it by going deeper into the water, with your legs fully straight under the water, without supporting yourself. Grab the pool bar in the same way, with the whole body engaged, and with your elbows flexed, jump up explosively above the bar.
I hope these tips help you perform your first muscle up sooner than you think:) Good luck!
Leave me a comment if it helped you!
If you like this content, do not forget to Like, Share, and Subscribe, to support this channel and to be notified whenever I post a new content.
For more fitness and nutrition videos, you can find me on my YouTube channel, Ioana Nutrifit:
as well as on my Instagram page:
With all my love and gratitude,
See you soon!
Ioana
Here you have an exercise at the pool to help you develop the ability to perform a MUSCLE UP.
The pool bar is perfect for trying this movement!
As you probably already know, a muscle up is a compound exercise that consists of 2 main movements: a pulling and a pushing movement.
The most difficult part of the exercise is, usually, the pulling movement. Therefore, you can help yourself with the water from the pool to get above the bar. Basically, you are helped by the law of hydrostatics which states that ''a body immersed in a fluid is pushed by the fluid, from the bottom up, with a force equal to the weight of the volume of fluid displaced by the body.''
Make sure to keep a strong pronated grip, with your fists pointed forward, as you were executing a normal muscle up. Then flex your elbows and knees with your tip toes against the pool wall.
The next step is to jump up as explosively as possible. Then descend as controlled as possible, keeping the scapula retracted and depressed during the entire movement, until you reach the initial position.
Practicing this movement helps you gain awareness of the movement pattern and also strengthens the muscles involved into it: mainly - the back and biceps for the pulling movement , the triceps, chest and shoulders for the pushing movement. And also the core and legs muscles, to a certain extent.
If you want to make this exercise more difficult, you can start it by going deeper into the water, with your legs fully straight under the water, without supporting yourself. Grab the pool bar in the same way, with the whole body engaged, and with your elbows flexed, jump up explosively above the bar.
I hope these tips help you perform your first muscle up sooner than you think:) Good luck!
Leave me a comment if it helped you!
If you like this content, do not forget to Like, Share, and Subscribe, to support this channel and to be notified whenever I post a new content.
For more fitness and nutrition videos, you can find me on my YouTube channel, Ioana Nutrifit:
as well as on my Instagram page:
With all my love and gratitude,
See you soon!
Ioana
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