My friend asked me what the main difference between Muscle Up’s and (arms only) Deadlift’s are, and I found it interesting to think about as I had never bothered considering this before. She then went on to force me to write a blog about it because there isn’t much out there on this particular subject.
My friend asked me what the main difference between Muscle Up’s and
(arms only) Deadlift’s are, and I found it interesting to think about as
I had never bothered considering this before. She then went on to force
me to write a blog about it because there isn’t much out there on this
particular subject. So, for those who are interested, here we are!
First, let’s look at the difference…
Of course, we have the obvious muscle groups… Yes, you use your arms
and your core *bravo* but what I am interested in is what are the main
big differences that could make one easier for one person but
harder for another. Here are some of the major muscular differences. I
have simplified this a lot to make it manageable for those with no
anatomy background but want to improve these awesome big tricks! But
feel free to message me with any questions.
Biases use of the posterior chain
We start folded at the hips and as we push and pull through the shoulders our hips open up and the posterior chain contracts. Some important examples are Serratus anterior, trapezius, erector spinea, gluteus max
Biases use of the anterior chain.
We start open at the hips and as we push through the shoulders our
hips fold and the anterior chain contracts. Some important examples are
Hip flexors, pectorialis major, rectus abdominis
This helps show the main differences of muscles that are primarily concentrically
contracting (Shortening as they are used) in each of these movements.
You are using all these muscles in both movements, pole is very much a
whole body experience, but its more how they are being used
that is important when it comes to conditioning off the pole.The
concentrically contracting muscles are the strongest in that movement so
we want to strengthen these areas to create a strong Muscle Up or
Deadlift (or both!).
There are some areas where concentrically training will benefit both
movements, such as Latisimus Dorsi, Rotator Cuff, and general lower limb
to help with leg extension and toe point.
This explains why some people can be really good at one but not the
other. For example, I love Deadlifting and found it easy to learn. But
muscle up is literally SO hard for me because my posterior chain was
shockingly shit, I have had to work very hard on my back muscles to
mitigate injuries and in that process my muscle up became easier – who’d
have thought it!
This is also an important factor to consider when thinking about
injury prevention because if you have one chain weaker than the other,
your risk of injury is much higher!