There are only two types of people in the world. Those that follow The Outlaw Way and can perform muscle-ups, and those that follow The Outlaw Way and need to spend a little extra time on connectivity. Rudy and I are currently putting together a comprehensive bar muscle-up progression guide with the goal of fine-tuning bar muscle-ups for those of you who are already reasonably proficient and getting those of you who still need work up and over the bar. For the next two weeks we will be focusing on one specific aspect of the bar muscle-up per day until we start to bring it all together.
3×30′ Arch to Hollow Roll
Arch to Hollow Rolls
Skills and Drills
6 Sets of Arch to Hollow Swing + Chest to Bar + Bar Muscle-Up: DEMO
Today, we are focusing on having active shoulders in the front of the swing. The more you can open your shoulders underneath the bar, the easier the rest of the muscle-up will be. In this video I tried to exaggerate the extended arch position. Start hanging in the bar, hit a hollow position and then forcefully open your shoulders as much as possible by driving your head forward and your feet behind you. Maintain straight legs throughout the entire drill. If you can already perform muscle-ups, do the exercise as prescribed. If you cannot perform a muscle-up just yet stick to Arch to Hollow Swing + Chest to Bar + Chest to Bar focusing on being as dramatic as possible in the snap from tight arch to hollow.
If you have any questions, get at me.
PS You don’t have to roll over the bar at the end, I just try to get upside down as much as possible throughout my day…