Strap Muscle Ups
ID: 612
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- Exercise Type:
- Lower Hinge
- Contraindications:
- Lower Back Problems, Knee Problems, Wrist Problems
- Equipment:
- Straps
- Applicability:
- Focus
- Superset?:
- Yes
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Finish with full hip extension and a deliberate glute squeeze at the top.
- 2. Push hips back as if reaching for a wall behind you before bending the knees.
- 3. Feet hip-width apart, weight balanced over mid-foot throughout.
- 4. End range is where the real work happens — do not shy away from it.
Regression:
Reduce range of motion by using a rack pull or Romanian deadlift from blocks. Practise the hinge pattern with a dowel on the spine before loading.
Progression:
Introduce a pause at the bottom for 2 seconds to eliminate elastic rebound and increase time under tension.
Common Problems:
Hyperextending at the top — cue rib cage down and glute squeeze rather than a backward lean.