BUDDY, STOP SUCKING AT THE MUSCLE UP!
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Welcome to right video that actually teaches you how to muscle up. Most videos online inform you of the muscle up progressions such as the negative and jump muscle ups.
However, in order to make the muscle journey so much easier, learn each progression of the high pull up and you'll soon be the people teaching others how to muscle up. That is the key. We've covered so much content on the pulling phase of the muscle, we'll cover more of the pushing phase very soon :)
Without further ado, let's get into the progressions for the high pull up.
Remember this acronym because it'll make or break your high pull up the journey. P-P-S-D-H, let's dissect each progression.
P: Pull up to chin. The most basic progression, not just for the high pull up, but the pull up in general. You guys should already be at this stage, especially if you want to be able to muscle.
P2: The second P stands for 'Pull up to Lower Neck.' This progression is vital. I recommend pulling to your lower neck in every pull workout possible, it'll not only drastically increase your pull strength, but will build the necessary foundation for the 'later' high (high) pull up and muscle up.
S: Strict Explosive pull up to upper or middle chest. Getting a little high on the bar, making the real muscle attempt appear like nothing. Try to minimize swing as much as possible when up to this progression, and pull consistently to either upper or middle chest or numerous reps.
D: Diagonal Swing pull to Lower Chest. With this exercise, perform the movement like a fundamental muscle up, and pull to your lower chest in each rep. Do not swing too much, but just enough that it mimics an actual clean muscle.
H: Now for the high pull up. I didn't get to explain what we believe a real high pull up is. Yes by generic definition, it would be pulling with a diagonal swing and getting the bar higher than your chin. But just as I've listed all the progressions above, this is not a real high pull up to our standard. By Taiji definition, you must be able to pull up to your abs or lower before you can classify it as a high pull up. By this stage, you should already be able to muscle up with ease.
Honestly, reaching 'S' on the progression ladder is more than enough to perform the lowest degree of the muscle up (kip). Going any further would make the muscle up look even cleaner.
As I explained in the video, the next question would be "how do I actually climb each progression level now?" That one is real simple and easy. You guys MUST do explosive pull training at least once a week, constructing the workout with whatever progression you are at, and doing that consistently.
Being able to pull up to your hips and lower does not come naturally, you have to be willing to work your ass off every day. I trained explosively twice a week, and that boosted my explosive strength phenomenally. It's not required, but it must be considered.
In the video, I didn't mention when you should move up to the next progression. Simply being able to perform one rep of a given progression is not enough to say "I'm on progression S" and move on. You should be able to perform each progression for at least 6-10 reps consistently during the whole duration of the set. This means you cannot move on the next if you can only do three reps of pulling to your lower chest. Amount to 6 reps at the very least before moving on!
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-Stay strong, never give up and make gains. Taiji fam until the end, through thick and thin, taiji's always within!
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