How to eliminate the Chicken Wing

3 Steps to eliminate the Chicken Wing with Coach Gavin Ward

A common fault we see in most athletes when attempting a bar muscle up is the chicken wing. Here’s three steps to eliminating this bad habit before it leads to and injury.

Step One – You need to learn to walk before you can run Strip back your form and learn to how to kip more efficiently over chin ups and chest to bars before you attempt your next bar muscle.

Step Two – Repetition is Key Next perform jump bar muscles from a box. This will allow athletes to eliminate the chicken wing and create the correct movement pattern through repetition.

Step Three – Bring back the band Using the band will reduce your body weight allowing you to focus more on the turnover and kip for multi reps delaying the onset of arm fatigue.

“Float like a butterfly, sting like a bee” – Muhammad Ali

Wards Gym Richmond