Muscle Up Tutorial For Beginners (With Progressions)

Рет қаралды 55,678

Күн бұрын

⏩⏩⏩ Get 10% OFF BaseBlocks calisthenics equipment with my promo code MTG10 at checkout! baseblocks.fit
You can also follow me here:
Instagram: goo.gl/7n5Nmn
Facebook: goo.gl/ZdJL3H
Do you appreciate my fitness and nutritional advice and want a way to support my channel? PayPal makes it fast and easy. Donations, large or small, are ALL appreciated: paypal.me/minusthegym Thank you! ❤️
The weighted vest I use: amzn.to/2XGngJs
A lot of my loyal viewers (you guys are awesome!) have been requesting a muscle up tutorial lately, so here you go. This is the approach I used to learn the muscle-up. I tailored it to complete beginners by including a link to my pull-up tutorial so you can learn the prerequisites and by adding a strength building phase at the beginning of the tutorial to make the explosives a lot easier.
The muscle-up is a pretty unique exercise. It's considered a "radial" pull up because you're exploding up and around the bar to get over it. Part of how I learned to do it (and how most people recommend) is to use momentum to explode upwards and this is accomplished by creating potential energy in the body at the bottom of the movement.
Aside from learning how to create that potential energy at the bottom, which I call "total body tension," I also think it's very important to train weighted pull-ups. Doing pull-ups with added weight will make the muscle up much easier because your bodyweight will feel significantly lighter after achieving pull-ups with about 20% of your total bodyweight added.
I hope this tutorial helps you out on your journey to the muscle up. Don't forget to like and subscribe!
-Ryan
_____
Lightness by Nomyn / nomyn
Creative Commons - Attribution 3.0 Unported - CC BY 3.0
creativecommons.org/licenses/b...
Music promoted by Audio Library • Lightness - Nomyn (No ...
_____

Пікірлер: 140

@dressmeup123 5 жыл бұрын

Very simple and clear, with some tips I hadn’t heard before. You’ve inspired me to play on the pull-up bar on my lunch break today

@cwilmo1 4 жыл бұрын

Stay safe calisthenics man, that was quite the lightshow in the background.

@Nawtion 3 жыл бұрын

@Moses Kaiden shut up

@Nawtion 3 жыл бұрын

@Vicente Andres & you shut up too

@danielcharbonneau1799 5 жыл бұрын

This is the best muscle up tutorial I ever watched and I watched a lot of them!

@ktmtxt 4 жыл бұрын

8:38 "now let's put it all together" Great video. The segment I highlighted is brilliant. Stopping the movement halfway to explain the details was very clever of you

@thetobaccotradesman8257 4 жыл бұрын

Thank you. Just did my first bar muscle up today 😂. What an amazing experience. Great videos. Take care

@VeraCityRain 5 жыл бұрын

i can't believe this only has less than 3k views. it's by far the most useful/honest muscle up tutorial i've seen that's actually going me help me progress.

@schmoty8661 3 жыл бұрын

I´m so happy that I found this video. The last weeks I watched maaany other tutorials, but none of those helped me like this one. Thank you

@fightingfathertime1560 5 жыл бұрын

Nice video. I think you gave some great tips that many KZfaqrs failed to mention. Keep up the great work

@anandbenegal 3 жыл бұрын

The most precise MU tutorial ever: you even mentioned what to do when you do make your way up (in terms of coming back down!) No one else on YT has covered that detail^ (to my knowledge)

@danlevtov8728 5 жыл бұрын

Love your channel! I am just starting out with Calisthenics and find your content very helpful, thank you so much 🙏🏻 I just foumd out you are also plant based which made me very happy (going on nine years myself). Thanks again, you rock!

@shabirvalli8646 5 жыл бұрын

Thank you very much- I have learnt a lot. I’m hoping that soon enough,after practicing what you’ve taught,I’ll be able to do a muscle up.

@leonKennedy0023 5 жыл бұрын

Simple and informative 😍

@user-uw3hc3hu2n 2 жыл бұрын

Brilliant as usual

@drippyshark3739 Жыл бұрын

The same day i watched this tutorial, i did my first muscle up. And ive been watching countless other tutorials for months. Youre the best!

@DarkVortexSoul 4 жыл бұрын

Found out your video in recommendation, its a great content, now already subscribe it and start to marathon all your video. Thanks for the great content

@scotniver7180 3 жыл бұрын

Looks good ! I will start working on it . Thanks

@olitonottero7620 3 жыл бұрын

excellent tutorial !!!

@luciejohn 3 жыл бұрын

Awesome tips Ryan! I'm 56 y/o and trying to get my first first unassisted muscle up. My goal is to get a muscle up in 2020, but progress has stalled over the last few months. I'm going to incorporate these tips in the final four months of the year to try to hit my goal. Thanks!

@RyanRyan-Ryan 3 жыл бұрын

Did you manage your goal?

@rahimSM 2 жыл бұрын

U get ur muscle up yet ?

@julian-5697 4 жыл бұрын

Perfect Tutorial. 👌🏼

@madiantin 5 жыл бұрын

Woah! That lightning strike was something else! Very cool that you got it on video.

@drewlussier6203 3 жыл бұрын

Never Dissatisfied with your videos. Thank you. I think I can get this done soon with your help

@fun2gether26 3 жыл бұрын

You're very good. I've used your handstand tips to get me closer to that. I'll use these to get me further along on the muscle up journey - Rick

@jacobjames1171 3 ай бұрын

Wow, that was an unexpected pep talk I didn't know I needed. Thank you very much. Subbed Thank you.

@user-ep9rd3ru9y 2 жыл бұрын

Excellent!

@noureddinen9400 Жыл бұрын

Thanks so much 🙏

@mabbottify 4 жыл бұрын

Great instruction

@TheDjSweets 3 жыл бұрын

I been working on these till I got bored and lost interest. Your video has me fully interested. So many simple points you advised that I never seen or heard mentioned by anyone. I'm definitely on this.

@elizabethgrinningson7730 5 жыл бұрын

I absolutely love your tutorials with all the progressions for beginners! A full-body follow-along workout would be also very nice. Some people (like me) don't use their imagination much, and just copy the coach, reps and everything. But anyway, good content!

@sanjayawira 5 жыл бұрын

Awesome content. It's very well explained. Helpful yet motivational. Greetings from Indonesia!

@szymanskifit3917 3 жыл бұрын

Very good explained

@joseixpertay348 4 жыл бұрын

Thanks a lot boss, I need to arch my lower back from now on!!

@seralex1996 5 жыл бұрын

Awesome!

@nbruna 5 жыл бұрын

The best tutorial

@tizahbaby8736 5 жыл бұрын

Very informative i think i went through youtube abt muscle up tutorials but urs talking about weighted pull ups is very good ! I can already do 12 pull ups will go for go the muscle up now =) Thanks for the video buddy !

@vortexfitness44 2 жыл бұрын

Did you do it?

@kumbya Жыл бұрын

Excellent tutorial! Even after three years, this is one of the best muscle up tutorials I’ve watched. Very few break the movement down into specific skills, and even fewer have a transformer exploding in the background. 😂 Great job!

@d-boy1644 Жыл бұрын

Awesome ⭐️⭐️⭐️⭐️⭐️

@olitonottero7620 4 жыл бұрын

Love it

@RealAlphaMale69 5 жыл бұрын

i love your tutorial bro.. easy to understand and i love your innocence face bro..

@osamaabdelazeem6734 5 жыл бұрын

Dube you are the best

@olitonottero7620 4 жыл бұрын

love it

@leehelppie4544 2 жыл бұрын

good tutorial...

@thkun33 4 жыл бұрын

Thx and make sense

@samuelpetrovich4998 5 жыл бұрын

I've been working on trying to do a muscle up since your first beginner tutorial video some 7 months (or so) ago. You're right, most muscle up tutorial videos are super discouraging or lack answers to the problems I've had. I've gotten my weighted pullup to 14.5% of my body weight, parallel dips to the same level, and I've just recently started doing straight bar dips and found that I can't even perform those with any additional weight. I've been able to do some muscle ups with resistance bands to get used to the feeling but I just feel like I'm not getting any closer after more than 6 months. TLDR: thank you for this video!

@MinusTheGym 5 жыл бұрын

Samuel Petrovich sounds like you're ready to start working on those explosive L-Sit pull-ups :) If you're doing weighted pull-ups with 14.5% of your bodyweight added, you're almost at the ideal strength level. I'd just start on those explosives now. By the time you get good at them, your straight bar dips will be better and your weighted pull-ups will be at 20%. Then it's just a matter of putting it all together for the full the movement 👍

@HurricaneUAVDesign 5 жыл бұрын

Sounds great, I am kind of stuck on 10 reps of pull up, I will try putting on a bag like you said

@MinusTheGym 5 жыл бұрын

kenneth leung Go for it. It will help, for sure.

@duhbid6870 3 жыл бұрын

thanks

@SupergoodStudios 3 жыл бұрын

This guy's great.

@matteokarsten7762 5 жыл бұрын

Can you pleass make a bent and straight arm press to handstand tutorial? I would really appreciate that and think that it would help a lot of people out. Thanks a lot

@sebastianjasper2308 5 жыл бұрын

Well explained, thanks -now it really seems to be less intimidating. Btw that lightning was magnificent!

@briannamyo 4 жыл бұрын

Good one. This is something I'm aiming to achieve.

@MinusTheGym 4 жыл бұрын

Bryan Namyo nice! The technique I show here works great for learning. And my muscle up has improved a bit since shooting this video. I don't need to "swing" quite as much. I got some footage of it for the video I'm uploading this week (IF vs. Keto) so you can see what I mean. The "potential energy" I mention in this video is great for learning, but you need it less and less as you continue to build strength.

@briannamyo 4 жыл бұрын

I'll look out for that. Yes it would be quite an achievement to do it in one slow controlled move.

@neil9155 2 жыл бұрын

Great tutorial, thanks.. is there a certain position hands/thumb should be in to make the transition easier?

@finethehuman1821 4 жыл бұрын

Subscribed. I'm positive I'm gonna get the muscle up this time

@rajthomas6446 4 жыл бұрын

How is it going,. Did you get the muscle up yet?

@finethehuman1821 4 жыл бұрын

@@rajthomas6446 nah I'm a failure and a weakling

@finethehuman1821 3 жыл бұрын

@@corporateliquidator5357 thanks man! I went back to the drawing board and started working on explosive pullups and dips. I can now do really ugly kipping muscle ups but I'm working on it

@alexsaurusflex 5 жыл бұрын

I recommend using Resistancebands. It will help you learning the technique and make you feel comfortable. The weighted Pull-up tipp is great. Perfectly explained. 👍

@johnyfak 5 жыл бұрын

I agree. I learned the muscle up with bands and I think it's easier than any other way

@alexsaurusflex 5 жыл бұрын

@@johnyfak are you also not swinging that much? I think it's way harder with swinging forward like crazy. It's a great exercise for the upward movement tho. :)

@johnyfak 5 жыл бұрын

Nesh you don't care about swinging, the goal is to go over the bar and learn the technique.

@alexsaurusflex 5 жыл бұрын

Yeah, I am just not using that much forward swing to throw myself over the bar. And I was asking if you are too. Sorry for confusing you. May it's my english haha. :D

@johnyfak 5 жыл бұрын

Nesh oh now it makes sense. By the way, I am not swinging at all.

@playamade1305 3 жыл бұрын

U can do the straight bar dips with a Smith machine too. that's what I do

@vortexfitness44 3 жыл бұрын

But then that’s not the most helpful when you are trying to get ur first muscle up

@iansomnium8796 5 жыл бұрын

Hi Ryan. Recently discovered your channel and I’m drawing a lot of inspiration from it. Any chance you could make a video on how to build one of those pull-up bars? Thanks for all the great content!

@MinusTheGym 5 жыл бұрын

Ian Somnium nice, glad you like my channel 👍 And for sure. I'm planning on adding more equipment like parallel bars and a higher pullup bar later in the summer, so I'll record it and make a video out of it. Thanks for the suggestion!

@iansomnium8796 4 жыл бұрын

Minus The Gym Awesome! Can’t wait! Thanks again for all the great content!

@JasonHollis-hg6vg 10 ай бұрын

Would be cool to see you do one with straight legs though !

@ale03000 2 жыл бұрын

Yup you actually need or must progress with weighted pullups first to further develop your fast twitch muscles, to gain explosive pulling power required for the move . . & the switch grip or explosive high pullups

@noritamamita2774 5 жыл бұрын

Useful video. Will try to pull my body first before adding weight lol it s haaaaaaard dude even though I am skinny . Anyway thanks for the explanation good looking 😍

@MinusTheGym 5 жыл бұрын

Norita Mamita You'll get the pull-up :) Work on holds and negatives a lot. And maybe get yourself a resistance band to use for assistance. That helps a lot too 👍

@noritamamita2774 5 жыл бұрын

@@MinusTheGym Hey good looking thanks for the tips I will try and follow your routine . Will see the outcome . Keep you posted hey what about this video about unbalanced body parts ! ?

@nigelhutchinson5332 4 жыл бұрын

It would be interested to see how you did your chin-up bar build! I want to build one in my backyard since there's no outdoor gyms here and I don't have the ceiling height indoors :(

@MinusTheGym 4 жыл бұрын

Nigel Hutchinson Same situation here. No good parks nearby. I'm considering adding some parallel bars and other structures later this summer, so I'll shoot footage and make a how-to video out of it when it happens.

@jackfntwist 6 ай бұрын

It's funny the KZfaq algorithms put a Mr. Clean ad right in your video when you're talking to the camera and he looks exactly like you. Not kidding.

@rajthomas6446 4 жыл бұрын

Awesome tutorial. I am currently in pursuit of the muscle up, I believe i am strong enough ( I can do 5 to 8 reps with 20% body weight added), but i am still on resistance bands to make my body understand the movement. Recently I have developed a pain in my right elbow, and I am planning on doing weighted pullups on rings, as opposed to straight bar. Will there be a direct transfer over in strength, from weighted pullups on rings to weighted pullups on straight bar? Thanks!

@magohipnosis 3 жыл бұрын

in my experience stability is yet another factor to consider with rings, which makes it all more compound on other muscles.

@niewidomi1937 5 жыл бұрын

front lever

@ikraaam6250 4 жыл бұрын

waw 😮

@nezraddin8857 5 жыл бұрын

Hello to you :) One question from me, after watching quiet alot of videos and buying some books to get into bodyweight-training. - For someone who can't spend most of their day-time into training, what is a realistic "first" goal in let's say 1 year time? E.g. for me it's pretty much 1 hour a day which I can realistically put into training (warmup and cooldown included... most videos seem to totally cut these two things out in their "You only need 30 minutes" promises...) So much I read/hear in the informations that you can do it in like 4 months from "skinny to muscled". But at the same time then reading about "Just spend 4 hours a day with training", which for me is just unrealistic, unless I give up sleeping... and I like sleeping from time to time, hehe. I think that's my big problem at the moment when it comes to motivation, that I seem to increase extremly slow (especially with push-ups... I feel like not getting better at all...) while reading everywhere that I "should be" alot farther in training already. Best wishes from me!

@seansilogtv5598 3 жыл бұрын

💯💯💯💯

@marcchrys Жыл бұрын

Some good tips, though I would emphasise that the pullup trajectory in the muscle up isn't that of a normal straight up pullup...it's much more of a diagonal movement...so I would suggest working on chest to bar 'slightly leaning back' pull-ups...also, reverse muscle ups are good (using a lower bar then jumping up to top position then simply lowering oneself down).

@chipharper6967 3 жыл бұрын

Hi Ryan. Great video and love your channel. Quick question...how did you program this? Did this become your pull day work? How often per week? Thanks again...I have seen good improvement in my workouts from your channel.

@MinusTheGym 3 жыл бұрын

Chip Harper thanks! I programmed it into my normal routine, so the frequency depended on what I was doing at the time. When I was doing a push/pull/legs split I’d work on muscle ups 2x a week (on pull days) and when doing a full body routine I’d work on muscle ups 3x a week (in every workout) as the pull exercise. Hope that makes sense.

@chipharper6967 3 жыл бұрын

Minus The Gym It does:) So, did you do less volume as far as regular pull ups are concerned when you programmed it because the weighted and explosive were the main focus?

@rajthomas6446 4 жыл бұрын

Can the weighted pullups be done on rings instead of the straight bar? Heavy weighted pullups on a bar, tend to hurt my elbows. Thanks.

@dubstepxclan7652 5 жыл бұрын

When are you going to make a advanced calisthenics home workout? Ive been doing the intermediate one for about 2-3 months and its beginning to become very easy and i ran out of weight to put on me... is there going to be a advanced routine?

@jamesbrincefield9879 3 жыл бұрын

I just realized you were the same guy who’s tutorial taught me how to do a handstand push-up awhile back so I have a lot of confidence that I can get this one down too.

@justgonegaming307 4 жыл бұрын

i think you forgot to mention about the grip change once you swing yourself up to the bar

@robbyalders5164 2 жыл бұрын

👍🏽

@bedouinarab251 4 жыл бұрын

how long it took you to do that ?

@kk4402 5 жыл бұрын

Where to buy the weighted vest you used in the video?

@MinusTheGym 5 жыл бұрын

K K I got it from Amazon. This is the one I use: amzn.to/2XGngJs

@viewer1462 5 жыл бұрын

Do you do only calisthenics or some videos with weights, because im trying to do lats and i have a pair of dumbells only, so if you have any tips for building lats with dumbells that would be awesome

@MinusTheGym 5 жыл бұрын

viewer I don't make any videos with dumbbells because I assume most people don't have them, but I'm not against weight lifting in any way. If you only have dumbbells (no barbell) I recommend lat pullovers and single arm rows to hit your lats. For the lat pullovers, they are most effective on a decline bench. You'll still work the lats on a flat bench but it'll target more chest at the top of the movement.

@MinusTheGym 5 жыл бұрын

viewer and get yourself a nice pull up bar if you don't already have one :)

@viewer1462 5 жыл бұрын

@@MinusTheGym oh ok, i will get myself a pullup, but i cant do a single wide pullup, but i can do chin ups, can chin ups work the lats?

@MinusTheGym 5 жыл бұрын

viewer yeah, chin ups will still hit the lats somewhat, especially if you use a wider grip. The chin up (underhand) grip naturally engages more biceps, but you're still working your back. If you're struggling with pull-ups you should check out my pull-up tutorial. The negatives and assistance band pull-ups will especially help you at your current level: kzfaq.info/get/bejne/f9aodKpj35-Viac.html

@viewer1462 5 жыл бұрын

@@MinusTheGym i will, thanks :)

@limaalphacharlie 2 жыл бұрын

“At the top you’re in full scapular retraction and depression.” I have full depression.

@unwaveringdiscipline5489 5 жыл бұрын

Hey mr Ryan. Can you make a video about training to retain your level in under 40 minutes a day? I m in work season :')

@unwaveringdiscipline5489 5 жыл бұрын

Preferably with a push pull leg split

@unwaveringdiscipline5489 4 жыл бұрын

@Big Dank Beans thanks for the advice, i ve been using dumbbells to superset my big moves but i think it might be time to add weight

@florianbar873 3 жыл бұрын

The weighted pull up is the best exercise to prepare yourself for the muscle up. The heavier you go with those the easier the muscle ups become.

@kushim1962 3 жыл бұрын

thanks for the tutorial, where would you fit ring work into all this?

@souravpathania5911 3 жыл бұрын

Who thought he is Jhonny sins?

@Cratees 3 жыл бұрын

HAHAHA how bizarre! Thanks for the tutorial anyways, appreciate it!

@MG21778 4 жыл бұрын

How often can I do this? 3 time a week?

@MinusTheGym 4 жыл бұрын

Luis Matos yes, 2 or 3 times per week was best for my progress. Any more than 3 sessions and it slowed me down. Recovery is important!

@Xena10000 2 жыл бұрын

8:41

@souravpathania5911 3 жыл бұрын

I have seen you somewhere. Are u an astronaut Or 👨‍🔧plumber?

@user-rt4lh3lj2n 5 жыл бұрын

How long does it usually take to achieve the muscle up?

@unwaveringdiscipline5489 5 жыл бұрын

Depends where u start from. I started training in February from 0 pull ups and i trained hard until the end of May. I m confident if i had the time to continue working out a couple hours a day still, i d have achieved it already since i can kinda chiken wing it while kipping up

@samuelpetrovich4998 5 жыл бұрын

I've been working out 3 days a week since the beginning of december working on pull ups and dips to try and get to a muscle up and I still can't do one. I'm close, though. If I worked out more consistently and harder I would probably already be there.

@lulquan4526 5 жыл бұрын

@@samuelpetrovich4998 since december, really ? You have passed the beginner level so you need to add more workout day or even in the end you wont be able to do a single strict muscle up

@MinusTheGym 5 жыл бұрын

I Love Pizza How long is a piece of string? Like Unwavering Discipline mentioned, it depends on the experience level you're starting at, in addition to your previous athletic experience, consistency, accuracy of training, rest and nutrition, so the time can vary quite a lot. But I can tell you about my experience. I had 10 strict pull-ups when I got my weighted vest. Started the weighted pull-ups at 20 lbs for 5 reps. In a little more than two month's time I brought that to 40 lbs for 5 reps (22% of my bw). Then I spent another month or so working through phase 2 and phase 3 (explosive L-Sit pull ups and straight bar dips). Straight bar dips were already pretty easy for me, I'll admit, but the explosive pull-ups took some work. And then putting it all together and actually getting a muscle up to a couple weeks of consistent try, fail, try, fail, try, fail... until I finally got my chest over the bar. So I guess about 3.5 - 4 months for me.

@GStar1 5 жыл бұрын

How to move from one leg front lever to complete front lever?

@MinusTheGym 5 жыл бұрын

GStar if you're stuck at one leg extended, try using a resistance band to provide assistance in the front lever. That will help. Also work on front lever pulls (pulling yourself from vertical to horizontal for reps keeping arms as straight as possible).

@GStar1 5 жыл бұрын

@@MinusTheGym wow thanks!

@limesoda7593 4 жыл бұрын

im a kid. should i do weighted pullups ?

@MinusTheGym 4 жыл бұрын

Lime Soda absolutely. Weight training has been shown to be beneficial to children as young as 7 years old. There's a myth that it can stunt bone growth but that's been disproven. So have at it. Just be careful, train safe and take it slow 💪