Hi there, I have been investing my time in many different kinds of sports in the last years. Weights and Calisthenics I do only every now and then to keep fit and aesthetic ;) I know I did 5x42.5kg, I remember I wanted to do a video with 5x45kg, I am not sure anymore if I hit it, maybe I only managed 4 reps.. Anyway, I know I could easily do it again within a relatively short amount of training time and with a longer training period smth like 5x50kg wouldn't be impossible. But I don't care too much about these numbers anymore ;) Many other sports give me much more joy and purpose, but I still respect Calisthenics a lot.

@@ruttkowa7909 yesss my friend!

yo man, I'm learning lots of different sports, have a look at my recent videos if you're interested :)

@@tugsatbaris Hey, I can always do slow MUs with false grip because I have the necessary base strength and I know the technique. I didn't keep training Calisthenics intensely, so I can't do any advanced skill.

@@schtefel Better than nothing. Kudos 🦾

​​​@@schtefelBtw, what exercises would you recommend more, if I want to achieve the pure upper body strength as fast as possible to perform slow MUs? I do weighted PUs, leg-assisted MUs on lower bar, and negative MUs. By time, my negative MUs are getting more controlled. I can feel the progression, but dunno if it is the best approach. Any idea?

​@@tugsatbaris It's also a lot about wrist strength. I really loved to start in a locked out position over the bar, then do a negative dip as low as you possibly can, but stop just before the point of no return, then push up back up as hard as you can, chest over bar and perform a dip to get back into the lockout position. It will train brute strength for the transition which is obviously the hardest part of a slow muscle up. It will involve a lot triceps and wrist strength. This exercise can be hard on the elbows though, so warm up nicely. I also like skullcrashers because again, they train triceps as well as wrists. Honestly, slow MU is more about the dip part, while a normal MU is more about the pulling part. Thus, doing weighted Pull Ups as you said will benefit you more in explosiveness to do a fast MU. And the negative MUs (if you do them slooow) will benefit you more for slow MU, most importantly, slow down as much as possible (or even stop completely for a few seconds) during the transition part. If you are strong and controlled on the transition part, you'll do slow false grip MU with ease. Slow non-false grip MU will take significantly more time though to reach after you succeeded with the false grip MU version. Enjoy the journey! :D

@@schtefel Thanks a lot 👏 Yeah, I also do the deep dip phase as lower as I can. So it must be the best part to focus to gain the necessary strength.

indeed wilds wätter, eig hüt wedr mal welle mit de inliner ufm pumptrack welle üebe, nach 3 rundene schüttets abe..

yes, I do think so, your neck can be very strong!

Saas-Fee!

@@schtefel i skied there and at davos klosters a few seasons ago

@@Dugguz11 nice! which one did you like more?

@@schtefel saasfee

aprecio tan mucho que hemos encontrado en Lima, gracias a ti para compartir el tiempo juntos amigo!

nuestra clase de aggresivo fue un momento mas divertido jajaja

Wider grip is a looot easier bc you shorten range of motion. With narrow grip you'll get so deep that your tricpes will be in a stretched position and it's super hard to push having such a deep elbow flexion. Also when going for a narrower grip and assuming you wanna have perfectly straight form, you'll have to incline your body more (your body will be more horizontally and less vertically) which due to increased lever forces makes things a looot harder! I'd say the more inclined you are, the more upper chest is involved, but again, you put yourself in a very - aesthetically beautiful but - mechanically disadvantageous position, hence many people do banana form 🍌

Hey, thanks for your question comparing normal dips to ring dips. Generally, ring dips are a bit harder because they're unstable, however, the movement itself can feel more natural and during some parts of the movement you can actually get into a more advantageous position compared to a fixed width and fixed movement as in normal dips. So, in the end it depends on how well you're adjusted to those unstable rings - also the length of the straps that the rings are attached to makes a significant difference in how (un)stable the rings are. I have mostly trained dips on rings and the straps are short, thus I am not that much stronger on normal dips vs ring dips. But if a person is not used to rings - and even worse, combined with very long straps as in gymnastics - that person will not be able to lift anything close to what is possible with normal dips.

Hey, I don't train for any advanced skill anymore since some years, I don't see it worth my time/opportunity costs nowadays because I do loads of other sports that just make me much happier, however, I still do basic body weight exercises to stay fit, I still think it's one of the best and most fundamental things that everyone should do (i.e. any physical activity that induces a good amount of hypertrophy), also I still like doing handstand because it's a lot about balance (see my IG: rubioupsidedown), apart from that I never lose slow muscle ups even if I don't train for it, so sometimes I like to do some, the most advanced skill I can do are probably handstand push-ups.. have fun training!

I understand, training for the front lever as you did in your old videos is ungrateful because it fades quickly if you stop training it and requires being very dedicated to difficult calisthenics skills. I'm glad you're still doing sports that you enjoy. Have fun.@@schtefel

@@freemangman yes, exactly!

Hey, thank you! But that is completely normal because you probably trained on your right side more often than your left side, thus your right trap is more used to and since your left arm is weaker, you struggle more to hold yourself in a good position and then it makes sense that you cannot bear the same weight when you straighten your legs. Enjoy the journey & stay injury free! :)

@@schtefel thanks for answer, do you still interest about calisthenics after those years ? And most importantly can you still perform shoulder flag ?

@@st-ok8qs I am and will hopefully always be, but just my goals/the purpose of Calisthenics have changed for me. I want to keep doing Calisthenics for general fitness and bodyweight training is pretty much the most convenient kind of strenght exercise you can do. You can never go wrong with some basic push ups, pull ups, dips, squats, etc., and balancing in a handstand I still find beautiful while minimal effort is needed to maintain it. Nowadays - if you scroll through my videos - you can see I am picking up different sports (there are more to come!) which bring me greater joy and a greater purpose than Calisthenics would at the moment. You need a strong core for flags. Whether I can still do skills that I do not practice depends on how much of it is technique and how much pure strength. For example, I am able to do a human flag better than a shoulder flag because the former is more technique and less based on only raw strength. Nowadays, at best I could perform a straddle shoulder flag for a short period of time.

that's very good! soon you'll be doing 5x 30kgs, 5x 35kgs, 5x 40kgs and so on ;)

I appreciate your kind words! Much success to you & keep grinding!!

@@schtefel i almost done mate...! Thanks a lot!

no idea bruh, but for sure more than a couple of minutes

Hey, I rarely did straight bar, but actually I couldn't do much more on a straight bar than rings when I was peaking in strength on dips

haha I wish^^ thanks

Thank you Gabriel!

Hi, Handstand halten und HSPU sind zwei verschiedene Schuhe. Sicherlich sollte man einen HS mit guter Kontrolle 30+ Sekundeb halten können bevor man es mit HSPU versucht. Jedoch ist HS eine statische Übung und HSPU eine dynamische. Die Beherrschung des HS alleine wird nicht automatisch zu HSPU führen - auch wenn du ihn 2min lang halten kannst. Er ist aber nötig, um während des Bewegungsablaufes die Kontrolle zu behalten. Du musst spezifisch den HSPU Bewegungsablauf trainieren, um die nötige Kraft aufzubauen, dazu gibt es viele Tutorials auf KZbin. Natürlich spielt auch Technik eine Rolle.

Thank you, I appreciate it :)

you're welcome

hey, I work out every now and then

Thanks, it is not uncommon to feel pain when performing such exercises. Basic advice would be to warm up a lot and your joints need time to adapt to the pressure. It might not be a suitable exercise for everyone, in my case, I never had any elbow problems in general. You can try skull crushers or sphinx push ups using your own body weight for a warm up and as exercises to built your way up to slow muscle up and for joint conditioning. Take care, stay injury free, have fun :)

@@schtefel Oh ok bro👍💪Thanx for advice.

it does, but you'll eventually get used to it put smth soft between the shoulders and the pole the first few training sessions

Hi Carlos, even though this video is old, I still appreciate the positive feedback. Thank you so much & good luck with your shoulder flag. Also practice Dragon Flag, very helpful for Shoulder Flag.

Thank you

Hey, you can use excentric reps as progression or just start with low elevation and make it larger the stronger you get I was doing more of a greasing the groove approach, i.e. short workouts (very little sets) but multiple times a day

@@schtefel I do 10 sets of singles hspu Then 3x3 negatives. And Then Another day do more of strenght training example 5x5 hspu Then 5x5 elevated pike pushups ens with 5x5 pushups

Thank you I can't say for sure. I searched on Amazon for similar-looking rings and it says "The rings are made of structured, tangle-resistant ABS (acrylonitrile butadiene styrene) plastic". So, it's not wood, but rather cheap plastic. I like them nonetheless. Have fun!