A Good Way To Train The Transition Of A Slow Muscle Up

Calisthenics and bodyweight strength training advice for older athletes.
A tip on how to train a slow muscle up on a bar.
Hashtags:
#OlderAthlete #FitOver50 #AgingWarrier #Calisthenics
#BodyweightStrength #BodyweightFitness #MuscleUp
#SlowMuscleUp #SlowMuscleUpNoFalseGrip

[@albornol]

excellent contribution!! I have watched hours of explanatory videos and it is the first time I have found exercises to train the transition... thank you!

[@thffkfltm]

Sir, you are really motivating. Not to mention, thanks for the great tips.

[@Phil-dg1yg]

I ma 54, Nice and well explained! i am on this point, working SMU, fals grip for before the transition , and dips on straight barre! will follow your advices!:)

[@dewacen]

Thanks for your content. Please keep them coming🙏

[@rorymatthews]

Great vid, thanks.

[@jakemccoy]

Amazing video, it all makes sense.

[@ocap288calist8]

Thank you sir. Great explanation 🫡

[@Grynfelt]

Great stuff.

[@davidthomas1424]

I was training negatives for a while before getting the muscle-up, going progressively lower before pressing back out. Great way to work the transition. Also, the pull-over is a fantastic exercise in it's own right. Great video. Thank you.

[@dickhardy5600]

Seems, it's a unique tip and specific info about MU. Many thanks for your impulse and attitude! It looks like true invention in the science of fitness. Will try indeed!

[@ramjam-zv7mi]

Absolutely effective explanations 👌💪

[@a.l.alexander3668]

Awesome

[@capedmarauder2055]

Hi! So thanks for posting this. After watching the clip yesterday, I had a go this morning. I often train on my own but this time I was with a friend. Anyway, having not really thought it through, I went for it, and actually got most of the way up with the pullover! The problem was, early start, tired, didn't expect to get that far, and got sort of stuck in a v-shape, hanging over the bar! (about 9 feet up). Anyway, I asked my friend to pull my legs and it all worked out 😅😂 Looking forward to mastering it.

[@thomasmoser1187]

the right thing, I'll try

[@suavitel4376]

Thank you

[@junglegymbali5136]

Thank you Suksma bli ❤

[@austinjoseph2881]

This is great! Thanks :)

[@The_Aging_Warrior]

You’re welcome. Hope it helps!

[@dionisiodussart5629]

Very interesting.

[@mathewkeal2425]

Great video! You're an inspiration for my older self 💞

[@The_Aging_Warrior]

Thanks! I hope your older self doesn't forget! But try to take better care of your joints than I did when I was my younger self...

[@wellington5397]

Very interesting content. Thanks Master 💪🏼

[@The_Aging_Warrior]

No no no - there's no need to call me master. Call me Sensei. 😆

[@crystaleller1802]

This video is a treasure chest for me! Im 50 and pretty strong but having so difficulty with the muscle up negative. The way you’ve explained goes he’s me HOPE to build my eccentric strength enough to eventually pull off a slow muscle up 😅😅💪

[@The_Aging_Warrior]

Thanks - I hope it works for you!

[@Tomokiinlondon]

I've been trying to do a standard muscle up for over a year now. My progress is sloooow but Im not giving up. Thanks for these negative tips which I think will help my standard muscle up too. Nice video - you have yourself a new subscriber :)

[@austinjoseph2881]

Try really swinging your legs forward together. That'll help get your first one :)

[@ColtsGreatestFan]

Weighted pull-ups are the easiest way to get a muscle up

[@dudleydooright]

@@ColtsGreatestFan Explosive pullups are the answer. I've done weighted pullups all my adult life (and can do half my body weight) but they don't help in getting your hips up to the bar. I achieved my first muscle up after 7 weeks and did nothing but explosive pullups for the last 4 (used bands the first 3). On week 7, I went out and popped right over with surprising ease.

[@ColtsGreatestFan]

@@dudleydooright different folks different strokes. I did weighted pull-ups and once I reached 60 lb weighted pull-ups, I could do 5 muscle ups without any other lifts.

[@dudleydooright]

@@ColtsGreatestFan Not buying that. Way too many muscles involved that would have never been trained. They are definitely helpful but have never seen a person transition to a muscle up from only doing weighted pullups.

[@EyeWarrior0545]

How did I know discover your channel before 🤯

[@FanofRock834]

You're strong enough

[@scchs67]

Thanks for a great tip. It has helped my negatives a lot. Unfortunately, I have Olive Oyl forearms so developing the strength required to master this move is still quite a way off but I'm making progress.

[@The_Aging_Warrior]

Haha - that’s pretty funny! Anyway, keep working on it. Glad you’re making progress!

[@yarinpinto7597]

Great content, loved that you used physics to explain🤝 subscribed

[@The_Aging_Warrior]

Armchair physics at best 😏 but thanks!

[@mistadreadman]

First time I blew out my rotator cuff was training muscle ups.

[@petrvanicek81]

That seems like a very useful hint! I am struggling with muscle-ups for over three years now. I did my two consecutive after like 3 months, then nothing for over 6 months, then one at most again and then nothing for next two years. Working on them all the time, my philosophy is "the goal is the way itself" but.. 😅 I watched hundreds of tutorials, heard many advices. Training my core every single morning before work for 1,5 year. Following Chris Heria and his Muscle-up preparation. Spend at least 6 days a week of at least one hour training. I know, it sounds too much but I am training for over 25 years regularly and I am looking for variations of training so to not get over trained. Also, I am 41 years young 😁 Again, I love training and "the goal is the way itself". To get to the point - your video and hints looks very usable 💪 Can't wait to try it! Thanks for your help & I will let you know if it helps

[@The_Aging_Warrior]

Thanks! I hope it helps.

[@emafrancisco1808]

Me too, i've watched every single tutorial and got my first MU after 1 year, after that i only could do them with bad form (chicken wings) and after months of training the form didnt improved, i decided to train the transition which is the hardest part of the MU, once you got the transition, you got the slow muscle up which is the hardest variation of muscle up

[@brownet89]

Very helpful tip! I just struggling with the Transition for the slow MU, ironically I can do MU in bar (with kipping) but not in the rings

[@ruthhuijgens]

Hi! I'm actually just commenting to help the algorithm; this is the first video post I see from your channel but it really resonates with me and I think it's a pity I never saw your channel before! I only saw this one video. I guess, despite me being a woman in my very early 30's, we have a considerable overlap in BW skill strength (not elite in most regards, but certainly no beginners either, and perhaps even a few rather advanced skills under the belt - for some reason the manna came relatively "easy" to me.)(Don't be mistaken, it was still hard.) Anyways what enthused me to subscribe instantly was not the estimated skill level but rather the suspected level of _experience_ , as in: time spent besides training on effectively figuring out what works and why. This is a pretty rare feature. Or maybe more people have it but if they do, they tend not to show it - rather they show off :) Anyways.. Yours seems like an interesting channel, glad to have stumbled upon it. Cheers! :)

[@The_Aging_Warrior]

This is The Algorithm. Your attempt to influence Us has been noted. Any further attempt will be met with disciplinary action or cancellation.

[@The_Aging_Warrior]

...just kidding. Thanks!

[@kydzs]

Im struggling with the freaking muscle up. I can do 41kg pull and chinu up. If this gets my first muscle up i kinda owe you

[@alwayslearningalwayssaving5522]

Great video!! Question for you. What are your posts made out of? I’m looking to build a strong sturdy setup and yours has literally no sway or movement whatsoever

[@The_Aging_Warrior]

Thanks! I'm glad you asked about the bar/posts. I think I may have the best privately owned pullup bar in the world. The uprights are 1/4" steel tubes. I made a whole video about them: kzbin.info/www/bejne/o4nIf4V5Zqpkb7c

[@quicksmilenathan103]

great stuff, im doing normal muscle ups now and when i go back down i do what you demonstrated in the video! i hope to get better at it but a false grip is hard for a person with poor forearm genetics

[@jakemccoy]

I have naturally small calves and small forearms. However, they can become stronger. It just takes time and patience. One thing that helps a lot is dead hang, especially from one-arm.

[@quicksmilenathan103]

@@jakemccoy my forearm strength is good I just don’t have muscles! For me building forearm muscle is the best to use a machine and not just death hangs! My wrist mobility sucks so the fake grip is difficult

[@jakemccoy]

@@quicksmilenathan103 Yes, do you. That's the interesting thing about calisthenics. Not everything works for everybody.

[@quicksmilenathan103]

@@jakemccoy yes for sure!

[@kevtron82]

From open aging warrior to another, cheers! Today I just unlocked the kipping muscle up; but can only do one at a time so far. Do you think I could/should just start working this transition? Or should I work to improve my kipping ones first?

[@The_Aging_Warrior]

Congrats on the kipping muscle up! I think of kipping (or fast) muscle ups as completely different from slow muscle ups. You can definitely work on both - but be careful not to overtrain, like I did. Anyway, I wouldn't start with a no-false-grip MU. I would start with a normal slow MU with a false grip. I made a video about it (and I have several videos that show it). I always did mine with a little hop of the hands to get them into the false grip on the way up.

[@zagrarmohamed7143]

i can do a slow muscle up on a square bar making the most difficult part, the false grip easier. naturally I'm looking to strengthen my forearms .

[@paulmarshall9189]

I'm fairly similar to you in terms of build and age, but my background is climbing, not gymnastics or calisthenics. I got interested in dynamic MU's last year, which led to the slow variant. Not being interested in gymnastics, I didn't see any reason to develop the false grip. I can currently do what I consider to be a clean (but certainly not perfect) single rep on this movement with overhand, but not false grip. From what I can tell, you are stronger than me on the negative phase. But I don't think it's a massively big deal to do the positive phase without a true false grip. Other than reasonably controlled dynamic MU's, the main two exercises I used to train the slow MU are low dips and self-spotted slow MU's, both on a low bar at upper chest height from the ground. It took me a few months to progress these exercises to a solid high-bar rep. My current high-bar process is to start standing on an elevated block, grip the bar with my thumbs pointed forward (call that 9:00), then step down to a dead hang, pause, and execute the movement as slowly as practical. My initial grip on the bar is more like 7:00, but it slips to 9:00 when I step into the dead hang. My initial grip for dynamic MU's is a bit less aggressive, but I start with thumbs at 9:00 before taking my feet off the ground. Thumbs are probably more like 10:00 at the bottom position on subsequent reps. My natural grip for pull ups puts thumbs closer to 11:00. Experimenting with the upper part of the transition on the low bar, it's easy to see that advancing the grip from 11:00 toward 6:00 makes it much easier to go over the bar, because it reduces the moment arm at your forearm, and makes it easier to get your forearms above horizontal (at which point the triceps can engage). I am disproportionately strong in the forearms from climbing, but the "contact force" that advanced climbing demands is not the same thing as grip strength, which is basically just forearm flexion. Either way, grip strength is not a limiting factor for me on this movement. For me, I'd say the limiting factor is establishing a combination of body position and flexural wrist rotation to get my forearms high enough to allow the triceps to engage. Rotating the grip forward tends to elevate the elbows as well as reducing the moment arm. So my general advice for training this would be to work on low-bar dips, piking and getting as deep into the transition as possible, and also practice just going over the low bar - and progress that into a foot-spotted slow MU with as little assistance as possible. Do sets of maybe 10 on the dips and single reps on the self-spot exercise with short rest intervals between.

[@The_Aging_Warrior]

Wow - now THAT is some detailed analysis! Thanks - I will definitely consult this comment when I start working on these again!

[@paulmarshall9189]

@@The_Aging_Warrior No problem. I'll try to remember to make you a vid on this when I get a chance, but I'm a total noob with this stuff. Definitely get on a low bar and take a serious look at what needs to happen for you to go over, though. I think the ideal setup is to have the bar height right at your xiphoid process (or whatever your preferred pivot contact point is) when you are on max tip-toes. Address the bar on flat feet, assume your grip, go up on tip-toes and contact the bar. Then do what you need to do to go over and on up to the top position. That shows you how the thumb position, degree of pike, wrist flexion and forearm elevation all work together. Just let your subconscious go to work... Then you just need to be able to pull from the bottom into that state of affairs with your preferred grip. I like your channel!

[@miloice74]

I struggle with the false grip. My wrist are pretty sensitve and inflexible. So, i find the bar easier than rings because of the weak false grip. I am able to do jumping muscle ups, high pull ups and bands assisted muscle ups. For weighted pull ups, i can do sets of 3 to 35kg plates. The weak link is on the range of motion beyond the chest. I am just powering to get it higher. I cannot do an isometric hold beyond the chest. When i test with the lats pulldown machine, its the same. I can do to 17 plates to around the chest but pulling beyond. I struggle with 12 plates.

[@The_Aging_Warrior]

Hmmm... if the false grip is very hard for you, it might be better to concentrate on fast muscle ups. Those don't involve any kind of awkward position with the wrists.

[@nagulia]

Can you tell me where you got those steel beams for your pull-up bars? I want something like that in my back yard

[@The_Aging_Warrior]

Yeah - the bars were custom from a small metal fabrication shop, and the uprights (also metal) were from a (sort of) industrial metal supply place. Actually, I made a video about the bars. It's called "How To Build A REALLY GOOD Pullup Bar".

[@arshadkp1855]

Ur video helped me to learn false grip muscle up. Thank you. Now i am learning weighted pull ups ( upto extra 80 % of body weight for learn one arm pull up) I am doing mobility training+ weighted pull up only ( high intensity, 3 rep, 4 set). Is it enough? Or can I add ( pull up or other) more exercises to speed up my result ?

[@The_Aging_Warrior]

I think maybe lighter with more reps on the weighted pullups. But I hesitate to give advice since I just broke a biceps tendon...

[@arshadkp1855]

@@The_Aging_Warrior I think so, because 3 rep is really hard. I hope your fine ( bicep tendom).

[@DesAcetek]

I'm going to add ankle weights to help

[@playenglishmethod]

Usted es Popeye!💪 saludos desde Puebla México!!!🇲🇽🇲🇽🇲🇽

[@The_Aging_Warrior]

Muchas Gracias!

[@playenglishmethod]

@@The_Aging_Warrior you're great! Ageless!

[@playenglishmethod]

@@The_Aging_Warrior you're a forever!

[@The_Aging_Warrior]

@@playenglishmethod I don't know - my shoulders are sure feeling their age!

[@ybdap7]

My core not strong enough for this lol

[@savedbyhismercyandlove]

I'm still struggling with getting one kipping Muscle up ha...

[@The_Aging_Warrior]

Keep at it - you'll get it. Very different than a slow muscle up though. I think of slow muscle ups and fast/kipping muscle ups as almost completely different skills.

[@savedbyhismercyandlove]

@@The_Aging_Warrior Thank You and understood!

[@The_Aging_Warrior]

I can't reply to your latest comment. I can see part of the comment, but when I click on it, it disappears. So I'm not sure exactly what you were asking. Extending the legs forward doesn't prevent you from dropping. It just makes it easier to hold any position the awkward transition. Anywhere between the top of a pullup and the bottom of a dip.

[@savedbyhismercyandlove]

@@The_Aging_Warrior Hey thank You so much,You answered My question-I do not have the strength to stop Myself from dropping yet-extending the legs will help via the counterbalance! God Bless

[@limoncello6390]

he just built different 1:10

[@jakemccoy]

Can you also do a fast muscle up?

[@The_Aging_Warrior]

Yes. Or anyway, I could before I had all my shoulder injuries and broken biceps tendon. I made a video about the fast muscle up.

[@jakemccoy]

@@The_Aging_Warrior How did you injure your shoulder and biceps tendon?

[@The_Aging_Warrior]

@@jakemccoy I'm sure you've seen it by now, but I did make a video about it: kzbin.info/www/bejne/r2qciIVnoLRsmdU

[@johnwatson2820]

This video should have started at 1:55 without the intro...

[@LiamDangerPark]

I believe in you. you'll get the planche. if we keep watching your stuff and holding you accountable.

[@The_Aging_Warrior]

Thanks! But, I'm not sure a planche is in the cards for me anymore. I'm not sure if you've seen my last couple of videos, but I recently snapped a biceps tendon.

[@LiamDangerPark]

@@The_Aging_Warrior owwwie. So maybe you’re right. But also, Goggins runs ultras with knees made of gravel, no one thought a four minute mile was possible until it was. Be smart with recovery and who knows what’s possible. Thanks for making these videos