Bar twist and negative muscle up

So, till now I’ve been posting basic stuff about working out, and the things I follow as a thumb rule.

Today, I’d like to show off a little. I learnt a new move this week, which is a calisthenics move. Calisthenics is a type of workout that involves a lot of different movement, attacks different muscle groups and uses only body weight. It is extremely effective, and extremely cool.

The move I’m posting is a mix of a bar twist, and a negative muscle up. It’s a great move to work on your abs, shoulders, arms and chest. Do it right, and it looks fantastic as well.

I have also done the progressions for this move. These are the prerequisites to land this move-

  • Hanging knee raise– Raise your knees up to to your stomach/chest height in a dead hang position. You should be able to do at least 20 comfortably before you can land this move.
  • Hanging toe touch– Or so I think it’s called. In a dead hang, raise your legs so your toes touch your hands/bar, or your knees touch your elbows. Doing 10 of this shows reasonable core strength.
  • Pull ups– Being able to do 10 pull ups is a good base to attempt this move.

This move is also fantastic to develop the strength to do a muscle up. It’s something I’ve been working on for the last one month. This move should help me, and you, a long way in getting that first muscle up. Let’s do it together!


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