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Negative muscle-up
The muscle-up from the top down: from support above the bar you lower slowly through the transition to a hang. Teaches the hardest phase under control.
- Level
- Advanced
- Equipment
- Pull-up bar
- Measure
- reps
- Tempo
- 5-0-x-0 (down, pause, up, pause)
latsbacktricepschestcore
Technique
- Get into support with a jump or from a box.
- Bend the arms, lean the chest over the bar and lower through the transition as slowly as you can.
- Stay in control down to a full hang, only then let go.
Common mistakes
- Dropping through the transition: aim for 3 to 5 seconds in that phase.
- Leaning the trunk back before the transition.
The 3D model is in Pro
The diagrams and notes on this site are free. Pro adds what you need to actually train.
- 3D model of every exercise: rotate the camera, male or female body
- Working muscles highlighted on the model in every phase
- All progression paths with sets, targets and rest
- Training log, level passes, records and charts
- iOS and Android app on the same account
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