The physics of a slow muscle up with no false grip 

I decided to give the slow muscle up with no false grip a try again after seeing your video, but adjusting the grip without upward momentum just doesn't seem possible no matter how much I raise my legs to move my center of mass to the other side as suggested in the video. With that being said, I really like how you break things down scientifically, and I hope you can actually learn this move and break it down again for us in the future.

Okey, I can do this move, so maybe I can give you some advices I learnt with time. 1- Master the false grip muscle up. Use weights, practice negative repetitions if you can't lift you anymore during your training. 2- Take care to always keep your elbows behind you during the transition (not in the sides !) 3- Indeed, friction matters a lot.. Don't use chalk when trying w/o false grip muscle up. 4- Just practice false grip muscle up a lot, until you feel the move so annoyingly easy that you wanna stop using false grip.. Last tip could seem to be stupid, but that's what I felt. Just by doing tons of false grip ones, the w/o false grip one was just a little harder version of the move, but that's it !

I stumbled upon ur video this morning and while trying the slow muscle up with no false grip really feels impossible, your other tips have helped me achieve a super strict muscle up while being in an L-Sit position. Felt amazing so thought I'd share it with you. I've never been able to do it until today. Thank you from Malaysia!

You, my good warrior, have earned a true doctorate w/ this combination of humility, physics, humor, graphics, physical skill, and implanting viable optics into my brain 🧠!

I personally find it very interesting and appreciate the illustration.

Hi thank you for sharing.I finally got the last year the slow Mu with no false grip for me really helped training the impossible dips for to strengthen triceps and wrists and then learn how to engage my shoulders when passing the bar.

Hi Warrior. I loved the physics explantion and their corresponding graphs a lot! Same as your willingness to be held accountable to your statements, and your having an open mind to entertain a thought opposed to your current (back then) views. (Sadly ) Not very common these days.

You added the video I suggested you! :) that made me happy Excellent video! You really deserve way more views.

Impressive analysis, I'm quite interested in this move, it's even what inspired me to start training calisthenics near the end of 2016. Some thoughts: * To adjust the center mass position not only the hips but the spine can be flexed too, I noticed it in Saibov's best muscle up where there's not much hip flexion. * To gradually rotate into a false grip on the way up strong wrist flexors are needed, while in Saibov's iron wrist version it looks like he grips the bar strongly so the knuckles keep facing in the same direction, and he uses the wrist extensors to rotate the forearm until his upper body is far enough above the bar to allow him to lean forward before starting the dip. * The main part of the movement I'd train to strengthen any kind of slow muscle ups is from where the arms are along the body at the top of the pull up to where the chest would rest on the bar even if you took the hands off, which is the bottom of the dip. Beginners can train it with a false grip and feet pushing on a surface for assistance, while stronger athletes can do it weighted or work on reducing the amount of false grip they use.

This man is a mad genius, I can do a slow muscle up with false grip. I’m try your method when I do this.

Great video my buddy ! As I could do a slow no false grip muscle up, the entire video is true, and very reasonable with my General Physics course

Excellent vid, thanks for uploading fun/educational vids!

great and knowledgeable content sir just subed

Awesome video, man! You've inspired me to get a pull up bar and get to work, maybe I'll post some progress videos :)

I'm still only 22, but this video convinced me that the MU with no false grip isn't worth it for me. I think it's a move that might prove life-saving in dangerous situations but it's very advanced and not very good for longevity either. I'll swallow my pride and stick to the false grip, it's the simplest and most effective way.

Thanks for sharing this actually solve my final step problem

Thank you so much I thinking since a long time why we must do things we don't want to do ikana train it like you explain it thank you so much

Thumbs up to your acknowledgement of the mistake. I am training to do my first muscle up at 47 which many years of chronic rotator cuffs and impingement issues. The journey have make me realise how push and curl dominant i am. Although i am doing alot of pull ups including weighted ones, its vertical pull. I saw how chris heria is effortlessly doing muscle ups. The key is his activation of the lats and triceps for a more angled horizontal pull. The end result is a way longer range of motion. He is able to pull all the beyond the lower chest to the abs. The transition is easy for him at that angle. This is the target of my training now. To relearn my pull ups for a more horizontal angled pull. Despite the pain from the dips training stressing the shoulders, the horizontal pulls and Australian pull ups seems to neutralize my shoulder issues. I am training the weak and longer scupular with the horizontal pulls. I believe the training will help my chronic shoulder impingements.

Excellent inspiration. I use a false grip, but generally place the heel of my hand/wrist over the bar. The no false grip slow M'up is the goal ;)

I am in awe of your seriously inspiring video! I need your expertise please-I can,using a false grip,make it to the point where my legs are completely parallel to the ground having pulled myself close to the bar. But then,my lack of strength catches up and I just cannot rotate up the bar.😞 Are there certain special exercises I can do to ultimately reach the promised land? I am 59 and quite fit. It’d be like a dream come true to achieve the muscle-up. Thanks for the awesome video.😊

Great video. This will be a major calisthenics channel on my list.

I love your explanations. Thanks you

thanks so much, you have enlighten my question weeks ago after seeing a calisthenics guy doing such impossible grip rotation! i like all your content 🥰🥰🥰

Entertaining and educational. I'm still a long ways away from the muscle up

Slow muscle up with no false grip, seems to be better than a false grip one because of ROM at the elbows. Which is great if your body can handle it. But slow muscle up is definitely superior than a fast one because of time under tension. Maximizing strength

Have you seen this muscle up from Saibov? ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-9UR3Xz3dFkE.html / This is probably the closest you can get to a no false grip muscle up, he just uses slightly more wrist flexion than a normal pullup to get up and over the bar.

Just going to leave my comment here, hoping that one day I will do exactly like Ruslan Saibov. Been working hard to do this move.

10/10, It can be done, but additional weight plate is required. And I am working towards to it, my body weight is 79kg and its is much harder than people with lighter weight.

I do thumb over bar instead and spread out your elbows when your chest is over the bar.then finish with dip

I love it! Scientific and rational in daily workout!

All of it was good, thanks!

Key is on the transition, if you rotate your hand while youre going up, thats not that hard. The real hardest slow muscle Up must be WITHOUT false grip, but also WITHOUT transition / rotation of the Wrist👍

Oh yeah I’m a 63-year-old fairly new to calisthenics and I’m totally Nurding out on it

Talk about physics, I have long, long arms ( unlike the short arm guy in your diagram) so its not possible to get my chest over the bar without letting go of the bar so my hands are 3" or so above the bar. I have to create upward momentum to let go of the bar. Also, If you look up and behind your body will move closer to the bar.

He is so funny 😂 I love this video. Way to go.

Subscribed 👏🏻

awsome video love it

Best video!

Muscle-up without a false grip (Aerial Ascension) instagram.com/p/Br9s9-6nrBH/?

i will also do front lever💪😎

4:59 i actually laughed 😂

Carl Sagan approves of self-correction.

I find doing heavyish deadlifts before attempting muscle ups helps .

Brave to accept the mistakes and put the effort in correct them. The video reminded me a common quote about Kelvin: “heavier-than-air flying machines are impossible”. This kind of asseveration can challenge to others to find the way to impossible things. I think knowlege can advance also is such way.

You’ve got me trying to get Popeye wrist like you

How old are you? Very impressive.

Good!!!!

Respect to you 👏🏽

Forgot about the elbows

well done, tony stark

Wish more people were willing to publicly admit their mistakes like this. We need more of this in our modern climate. Being wrong, and admitting to being wrong, is how you become more powerful. More people need to understand this.

if i get this because of you, I'll kiss the top of your head

Hey man I also have a callisthenics based channel where I occasionally teach stuff, I'm a qualified beginner level gymnastics coach also. I REALLY wanted to watch and learn something from this video but I got 3 minutes and 45 seconds in and didn't see the point of wasting my precious time. I don't say this from an ego driven perspective, it just really irks me when anyone tries to teach something they can't do, based off their own theoretical view point. Achieve this skill with no false grip and THEN teach it. Otherwise you may as well take up theoretical physics and conjure ideas you don't need to prove. I subscribed regardless because I think it's great that at the start you admitted your past error, we need more social media personalities that can be real like that! I'll check out more of your videos. FYI I just recently nailed slow muscle ups and front lever slow muscle ups and it rapidly had become my favourite movement! I'm currently doing them with no grip though haha, stage 1, not even false grip, false grip is next then from dead hang. I will achieve it.

no false grip slow muscle up is in fact possible love the video if i can do it is possible by contradiction ahahah

how are old you