Quest for the muscle up: False Grip Pull-ups and Russian Dips.

This is a short explanation for how to use these exercises to begin working up to a slow, controlled muscle up. Slow muscle ups put a lot of strain on the joints, so it is important to take a step-by-step approach. The joints take more time to adapt to the stress than the muscles, so if you try to move on every time you get stronger you will end up with shoulder, elbow, and/or wrist pain. If you take your time, like I suggest, and work each position until you have

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