Rig Muscle Up

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The rig muscle up workout is a full-body exercise that primarily engages the upper body.

The rig is used to perform a combination of pull-ups and dips, targeting the back, chest, and triceps.

By using the rig, individuals can develop upper body strength, improve grip strength, and increase overall muscle mass.

While the rig workout primarily focuses on the upper body, it also engages the core and lower body for stability.

Stand facing the rig with your feet shoulder-width apart.
Extend your arms and grip the bar with an overhand grip, hands slightly wider than shoulder-width apart.
Engage your core and pull your shoulder blades down and back.
Bend your knees slightly and jump up, using your momentum to pull your chest towards the bar.
As you reach the peak of your jump, quickly transition your grip to an underhand grip.
Continue pulling yourself up until your chest reaches the bar.
Lower yourself back down to the starting position by extending your arms.

Start by establishing a strong grip on the bar, ensuring your hands are slightly wider than shoulder-width apart. Engage your core by pulling your belly button towards your spine, and keep your shoulders down and back to maintain a stable upper body position.
As you initiate the muscle up, use a powerful leg drive to generate momentum. Imagine driving your knees up towards your chest, explosively extending your hips, and pushing through your toes to propel yourself upwards. This explosive leg drive will help engage your glutes and activate your lower body muscles.
As you reach the peak of your leg drive, quickly transition into a powerful pull-up. Focus on pulling your chest towards the bar, using your lats and biceps to generate the pulling force. Keep your elbows close to your body and avoid excessive swinging or kipping.
Once you’ve cleared the bar, transition smoothly into the dip phase by pushing your chest forward and leaning slightly forward. Engage your triceps, chest, and shoulders to initiate the dip, aiming to bring your chest as close to the bar as possible.
Finish the muscle up by extending your arms fully and locking out your elbows at the top position. Maintain a straight body line throughout the movement, keeping your core tight and legs slightly extended. Remember, practice makes perfect, so keep challenging yourself and stay consistent in