Welcome to the level ZERO of our muscle-up journey at the preparation rank, where the foundation of your hanging strength and healthy joints is being built. This stage is all about establishing the essential building blocks that ought to prepare your body for tension. We kick things off by focusing on the complete fundamentals: achieving a minimum of 30 seconds in both pronated and supinated dead hangs. These hangs form the bedrock of preparation for scapula chin-ups and scapula pull-ups.

Beginner training

Also, our approach here extends to developing the necessary strength for parallel bar dips through the assisted straight-arm dip hold and elevated scapula push-ups against the parallel bar. We recognize the importance of nurturing your straight-arm strength as a crucial starting point for muscle-ups. At this level, our main exercises predominantly revolve around assisted pronated and supinated dead hangs, with the added support of a 10/15kg resistance band during beginner training.

Intermediate training

As you progress into the intermediate training, we shift our focus to unassisted dead hangs, allowing you to fully embrace the challenge without any assistance. If you strive to attain the prescribed time for both pronated and supinated hangs within the intermediate training.

Advanced training

You are supposed to incorporate advanced training to ultimately pass the mentioned requirements of this level. Besides these goals, this training also incorporates a variety of demanding exercises strategically designed to bolster your core strength, setting the stage for proper form in pull-ups.

GOALS:

• 30 seconds pronated Dead Hang
• 30 seconds supinated Dead Hang