HOW TO DO PULL UPS FOR MUSCLE UPS / BACK GAINS || CCC-E4 

One of the best vids about pull up on RU-vid man, great explanation, thanks!

Your reminder to use a hollow body position for muscle ups netted me my first strict bar muscle up today. Seriously-I'm very happy! I've been working on bar muscle ups seriously since 2017. Mostly self-taught (I've had strict ring muscle ups for years, so it'll be easy, right?). In 2019 and 2020, I started getting great muscle ups with a bit of swing, but always got blocked by the bar when I tried strict. I wish I'd seen this back then!

Finally have a video to tell the differences of the form. Even the most famous callisthenics channel not to do so. Really great for this video

Thanks so much for this lesson! You're realy a master of calisthenics!

probably best advice for mastering the muscle-up I’ve seen so far

I was so confused between the two. This is a great explanation. Greetings from Berlin!

Great explanation of the difference between these two types of pull ups!

Now it's very clear to me the deference between hollow body pull up and hollow back pull up, thanks a lot to you 💪💪

Been doing pull-up for a few years now and was not aware of this

Very good and clear video, I've been struggling with the muscle up for a while and this explains it a lot better than others, so I've subscribed

I've always trained the hollow back pull so I can't do muscle ups without using my knees, now I will train also the hollow body pull up

Best pull up tutorial on you tube. Kudos and respect to you

The best pull up video I ever seen

This explains why my back isn't growing, because I do hollow body pull ups every time. Thanks for sharing this.

Danke dir, sehr hilfreich!:)

Hola Micha, la verdad es que es el mejor vídeo que he visto sobre dominadas para muscle-up. Yo estoy entrenando para hacer el muscle-up estricto y después de ver este vídeo ya sé como debo hacer mis dominadas. Excelente explicación. Por su puesto tienes mi like y suscripción. Un saludo.

well explained

Thank you Micha. You are the best.

I've been starting my sets with an arched back. Since its the harder form to maintain when fatigued. Makes sense to me to start with the arch. And as fatigue sets in since the body naturally hollows anyways. To just transition from arched to Hollow at that point. Work with the body not against it.

Great advises about when to use each movement, and the way to perform it correctly. I think I learn several things that I will apply on my trainings. Thank you

Best explained. German precision.

I must say no other RU-vidr shared this part. Lol. Thank you!

Great breakdown of hollow pull-ups

Great video, thanks so much

OMG thank you soooo muchhh!!! You are amazing that helped so much!!!Keep going

Very useful , thanks from Mexico!

Thanks, going to the park again to keep trying. I can do 20 somewhat high pull ups and 20 really deep dips, pretty explosive but something in my technique (I guess) is holding me back from the muscle up. Gotta also try the bands again and maybe try lowering from the top to learn this.

I need this bro thanks! Trying to get a muscle up

Simple clear advice, love it, thanks my man 💪

Your hollow body pullups looks awesome brah

What about the most common pullup form (body straight) ? How is it called,and does it train back muscles differently than the other two variations? Thanks Micha!

This is exactly the info I was looking for! Thank you! One question: some say hollow body is best for *lat* engagement because the muscle is stretched the most at the bottom whereas hollow back is best for *general back* engagement. Is that what you think too? or do you think hollow back is also best for lats?

Great tutorial. Thank you!

perfect explanations!

super video. Thanks

This MIGHT be what I’m doing wrong trying to muscle up. Need hollow body pull-ups!

Ganz klasse erklärt.. Danke.. 🙏❤️🙏

Exelent !!! thanks for the tips 👍👍👍 keep going

Thank you!

Micha, one question sir: What about the weighted pull ups, what is the best position for the hips ? Is it more neutral or more tilted to the back ? (Thanks for everything you do)

Humm. I'm still using a band to get over bar bar. I'll try more hollow back . More explosive today. I had 1 day rest. So if I go fresh today. Let's see what happens. After training 20 or 30 reps of muscle ups I'm done. Exhausted

Danke Micha!

hey man thanks for another great video what is your height and weight?

But lats are shoulder internal rotators. Too much arch pull ups => too short lats => bad shoulder. So, my default pull ups are hollow body pull ups where lats are in more elongated and scapulas are in more protracted position.

Thanks Man 👍🏻

Good 🙂👏

Ja merci vielmals! 👍

Миха молодчик!

I am confused. Some people say that hollow body is better and some say hollow back is better. I feel stuck.

👉🏻 How hard is it to Touch your chest to the bar in hallow back Pull up? Because I can only come half way up, so that elbows down part is very hard

Thanks a lot

Great channel. New sub

I can do high pullups to upper abs with hollowback pullup, am I able to do high pullups with hollow body pullups or is it harder?

Hi Micha, I have some questions on hollow body pull-up. Is that pull is similar to lat pull down and do the elbows need to face forwards when you pull? Thank you very much

Should I train explosive (bodyweight) high pull ups or focus on weighted normal pull ups, to get muscle up?

In the hollow body pull up, do I have to retract the scapulas AND perform thoracic extension (arch the back), or do I perform only one of the two, or do I do neither one? For the arched back pull up, I know it is necessary to both retract the scapulas and do thoracic extension (arch the back). But scapular movement is not clearly described for the hollow body pull up. Thanks.

Micha could you do a video of your measurament(forearm,chest ecc)? I think many people Will be curious to the numbers behind your performance!

Hi, thank you so much for this video....I can currently do 15 bodyweight pullups and 10 reps with an extra 10kg...But I find it really hard to muscle up! I think its because im instinctively trying to do hollow back muscle ups since i always focus on scapula retraction during pullups. It could also be a problem with changing the wrist angle cause i have occasionally gotten a false grip muscle up. Any thoughts? Thanks again really good info :)

👌🏾👌🏾👌🏾

I'm conflicted... 666 likes but this vid is to good to leave it at that, lol

1.

Der magga is so deutsch

Get a mic dude, you're echoing like crazy. The audio is terrible.

A little disappointed. Expected more free weight, resistance bands comparisons!

Perfect body really!