I found the grip was the key for me to do the transition. having a partial false grip would already set your body to go around the bar. doing partial false grip also eliminates any need for kips or swings.
When I finally got my first bar muscle up it was with exactly what fitness FAQ said...Explosive, high pull ups for low reps 6-9 sets with LOTS of rest in between each set. Even 5 minutes. Great Vid Daniel, spot on as usual.
Just get my first Muscle-up today. Perfection will kill your progress horribly. I tried to do MU as clean as possible, no kipping, no bands, and I plateaued for months. One dude at the gym tells me to just kip it, you don’t need to be perfect at the beginning. Done kipping MU and feel FREAKING good right after that! That’s a small milestone will keep you continue to train and to get better.
@@tonik1886 I think you are right ,clean pull up is to the chest , muscle up ,you have to get much higher,almost to the waist section ,so 💯 it is techniques .
yeah, they say that because it gets views, but like you said, a pullup is not the same as an explosive one, and much less a high pull plus muscle ups are overrated for strength, I can almost do a straddle front lever rn but no muscle ups@@guillermoruiz1825
1:20 opposite logic also works for using bands: more support at the range of motion you don't need to train, so you don't waste energy. And less support at the harder part of the range of motion for the training effect. 🤓 So pull with bands could be better then the real pullup 😮 😉😉😉
One key I noticed for a good strong muscle up as well is grip and forearms. A lot of your explosive strength comes from your forearms. So doing weighted dead hangs and one arm dead hangs is goong to help a TON.
I'd argue band assisted muscle-ups are actually one of the best ways to progress one's muscle-up ability. Yes they help less at the top of the movement and the transition is indeed the difficult part for most people. But like your next point aptly pointed out, the easiest way to transition once at the top is if you have left over momentum from a rapid ascent in the pull-up part of the movement. My point being that the bands help you get up much faster in the pull up and allow you to have some momentum left for the transition.
This is where science vs practicality matters. We can appraise band muscle-ups all we want but the truth is, they are a good drill when used alongside the basics (weighted pull-ups, explosive pull-ups etc)
🎯 Key Takeaways for quick navigation: 00:00 🏋️ *Bar muscle-ups combine pull-up and dip motions, requiring both pulling power and pushing strength.* 00:25 💪 *Beginners can use some "kip" for technique, but aim to minimize it over time for better muscle-up mastery.* 01:23 🏋️♂️ *Banded muscle-ups are valuable for beginners to refine muscle-up technique and motor control.* 02:20 🚀 *Explosive pull-ups are crucial for developing the power needed for muscle-ups.* 03:39 🏋️♂️ *Consider practicing half muscle-ups to target the most challenging parts and specialize your training.* 04:33 🏋️♂️ *Weighted pull-ups and negatives are effective methods to build strength for muscle-ups and improve force production.* Made with HARPA AI
I agree about using bands. I've strategically used bands for bar muscle ups, dragon flags, Ring shoulder stands and ring muscle ups to great success. The neurological adaptation is worth every moment. Thanks Daniel 😊❤
I have a question. I can do a muscle with kipping (more than one actually) but can't do one without kipping and overall I am not that good at the exercise. I want to build my body balanced and although I don't specifically have any goals related to muscle up (just being able to do one was kinda enough), should I incorporate some kind of explosive movement like muscle up or high pull-ups? There was actually a time where i did high pull-ups but didn't saw an improvement and the exercise feels sloppy, same with muscle-ups. I can add it again and practice the technique but yeah... Would be great to get some advice on this. Thank you.
Just started working on resistance band muscle ups and they have been a game changer for me! Also using them for high pull-ups, chin-ups and archer pull ups has been super fun. Thanks for the reminders on strict form and technique for quality reps.
Dear Lord!!! I had my first experience at an assisted negative muscle up (does that make sense?) with a bar that was waaay to high and I lost it... I ended up feeling like a cat that climbed a high tree and suddenly couldn't get down. My crossfit classes keep keeping me humble, Bridget-Jones-sliding-down-firemans-station-pole-humble kind of way. 😣😣😣 But this video was the most helpful. I'll keep practicing on the rings (and near the floor) for a while before I try anything like that again. Greetings from MX!
I got my first muscle up today after practicing 1-2x a week for about 6 weeks. This is what helped me the most: Basic strength; about 10-15 good pull ups Weighted chest to bar pull ups; low reps 2-3 sets, decrease the weight each set. Bent over lat pulldowns with a bar; 2-3 heavy and controlled sets, max 8 reps Hanging leg raises Dead hangs from the bar; 1x max time.
Is it just me or is this guy not talking in formulas?? I'm sorry but his clever talk and fancy formulas seem to be much more stupid than clever, we're talking muscle ups not quantum physics. He's like some a.i generated Einstein, even the way he delivers the video whether speaking or doing the muscle ups themselves, he's so robotic.
How do you get your forearms past vertical? I can do ten chinups no problem but my forearms are vertical the whole time. Nothing I can do will move them even a fraction from vertical. Yours are going horizontal effortlessly.
C'est beaucoup trop difficile... Il faut faire ces exercices tous les jours pendant plusieurs années avant de réussir ce qu'il fait sur la vidéo. Il y a des gens qui travaillent la journée 😂 Pas le temps d'apprendre tout ça mais bravo pour le résultat obtenu
Hi! I do sets of: 10-11x unweight pullups; 5-6 20KG-weighted pullups; and 10x 20KG-weighted dips. What should I do now to finally achieve the muscle-ups? Should I focus on the rubber band muscle ups for mind-body connection or is it better to focus on band pushdowns, tricep extensions or extended raises for strength? Thanks!
hello Daniel. i'm Apollo and i enjoy watching you do those basic calisthenic moves like l-sits, muscle ups, planches and levers. i would like to learn those skills but i'm already 56 years old and i can only do a max of 10 strict form push ups😔😔😔 i'm not as strong as i was 25 years ago😢 furthermore i train alone - no one to tell me where i'm going wrong in my attempts. do you think there is still hope for a guy like me to do those things that you do?😢 your honest response will be very much appreciated.
I finally started back doing clean muscle ups. I used to do em like 6 years ago & I don’t know why I stopped. For the last 6 years I been kipping with my muscle ups. I’m back now.
Verry cool. I go to the gym for 10 months now. Everytime time i practice pull-ups. I can do 10/11 reps, next step is muscle up. Thnx for this video, we gonna fight for it!
@@Abebrem117 if you can only do 5 pullups then you probably can't pull high enough (sternum and lower). Technique won't help you if the pulling strength and power is not there
Not really no. The Clean and jerk requires you to do a explosive upright row and land the bar on your shoulder, and then squat it up. This will train the traps and the legs well. But those arent the muscles used in muscle ups, so you are better off training pullups, explosive pullups and ofcourse dips
How many pulls ups do you think someone should do in a row before trying muscle ups? I don’t have issues with dips at all. Pull ups are harder, my best is 10 at this moment.
The real problem with bands is that people use them as a crutch and never use bodyweight only movements, then they wonder why when they get rid of the last tiny band they still can't muscle up.
@@geminix365You have plenty of time ...ha ha I'm 63 and can't do the transmission, so we have the same issue 😂 This guy is right ,practice explosive pull ups ,chest need to go over the bar ...that is a transition part when you switching to the dip
Was in the gym yesterday and a random guy started doing these muscle ups. I had no clue what they were but they looked awful lol. This video confirmed everything i thought in the moment 😅😅
I just unlocked my kip muscleup in last 2 month and still kip until this day, i can lift +40kg pullup in 1rm. And since last week i started train +20kg 5x5 sets with 2minutes rest, is it worth for gaining strength for unlocking strict muscleup?? Please i'll be thankfull to anyone who give me advice im really hopeless now😭
I'm with you! In PUs, I was up at sets of 17 reps unweighted. Weighted sets I could do 3 sets x 10 reps with +30kg (36%BW) - dips too, both parallel and straight bar, and still could not do an unassisted MU. I've been stuck for months, despite doing assited MUs 2x/wk (in between other stuff). I got ONE clean, no-kip rep about a month ago and haven't been able to repeat it since. I'm thinking it must be bad technique - and yet I'm consistently applying the "best of" tips I've picked up from various channels on YT. I know my grip isn't false enough, but there must be more to it?
@@Kermannator the main things for muscleup is power while we pull ourself. Do power training/strength training instead hypertrophy bro. I just confused in choosing which program is worthit for me
@@jauharhabib4462 hi, thanks yes, I've just changed my training last week - am doing strength for 2 weeks and then alternating strength and hypertrophy weeks. I hope it will help. I just thought that I was already strong enough, given my weighted PUs, when people say you can do a MU if you can do 10x (unweighted) PUs. Perhaps also because I'm refusing to do kipping for either! 🙂
Bench press proved so useful for me on the purpose...as it translates to military press/hspu it does to muslc up, both of which are a severly triceps involved excercises. Furthermore you can still practice those in the meantime cus it s not about triceps but pecs manly so that s where you re gonna be the most sore on just doing bench press
