How to Straight Bar Dip to Muscle Up? | Low Bar Muscle Up Tutorial

In this video you will learn how to straight bar dip to muscle up. This move basically represents low bar muscle up.

Straight bar dip to muscle up is advanced move that requires a lot of strength. If you can do regular muscle up, you have good chances to do this variation, although it is harder, since you cannot use momentum.
I would suggest you achieving regular muscle up first and then move to this as a next progression.

To learn muscle up please check this :

Muscle up tutorial video:
   • How to Muscle Up on a THICK bar? | FALSE g...  

With this low bar muscle up you are engaging many different muscles, like chest, triceps, back, core, shoulders.

Straight Bar Dip to Muscle Up/Low Bar Muscle Up Tutorial Steps:

Technique

-start from the regular straight bar dip position
-hands a bit more than shoulder width apart
-lower yourself first into chest to bar position
-continue lowering under the bar level into practically L sit position
-keep hands in upper position by holding false grip
-pull yourself back to the bar
-push at the top of the bar in order to complete the move

Progression

1.Regular straight bar dips
-aim for at least 10 reps
-Go deeper and deeper

2.Negatives
-lower yourself down into L sit position as slow as possible
-repeat the move couple of times

3.Deep straight bar dips
-go as low as possible, but to still be able to push back

4.L sit pull ups
-practice them both on low and high bar
-use false grip
-aim for at least 5 explosive reps

5.Transition point hold
-hold position at the point where you are switching from pulling to pushing part
-use false grip

6.Assisted low bar muscle ups
-use resistance bands in order to perform the move
-aim for 3 to 5 reps

Additionally work on your false grip by doing following exercises:

1.Palm straight bar dips
-do straight bar dips just on your palms

2.False grip deadhang
-aim for 30 sec hold

3.False grip pull ups
-aim for 10 reps

4.Do regular stretching

There you go!

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Music used in the video:

Track: Alex Skrindo - Jumbo [NCS Release]
Music provided by NoCopyrightSounds.
Watch:    • Alex Skrindo - Jumbo | House | NCS - Copyr...  
Free Download / Stream: http://ncs.io/jumbo

Track: Tobu - Roots [NCS Release]
Music provided by NoCopyrightSounds.
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Free Download / Stream: http://ncs.io/toburoots