Comprehensive Bar Muscle Up Tutorial Part 1: The Slow Muscle Up

Step by step tutorial on how to do a slow muscle up on a bar.
*The part about slow muscle ups without a false grip being impossible is completely wrong! Check out this video: • The physics of a slow ...
This video includes progressions, tips on overcoming difficulties, and examples of the usefulness of a slow muscle up. This video is the first in a series - future tutorials will cover kipping, muscle ups using kipping, and training for a strict fast muscle up. The card didn't work the way I thought it would. Here's the link to the pullover video:
• How to do a pullover
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#SlowMuscleUp
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[@OlmoLungring]

Glad that I found your videos! I’m 47 and it’s nice to see an older teenager doing callisthenics :-) Hope you get more subscribers soon. How about your planche training?

[@The_Aging_Warrior]

Thanks a lot - I appreciate it! Yeah, definitely an older teenager. My planche training sucks. But I'm still very confident that I'll get it eventually (or I'm suffering from delusions of grandeur).

[@User_ML907]

Hhhh. Yes we are following him. This dude stuff is more realistic and safe for us. So I progress saftely and gently.

[@eysteinskjlsvik1736]

Thanks a lot, great video. I would also suggest training russian dips to improve the strenght for the transistion. The russian dips are very hard so train them with the assistance of a gradually thinner rubberband

[@bikukiran]

Very well explained.

[@AdrianCalgary]

Interesting approach

[@sumeetbhanjadeo5994]

Great content ..I subscribed..did my 1st pullover today..all excited to learn ring muscle..I am 44yrs old guy who loves calisthenics..folks like you inspire me to try out different challenges 💪🏼

[@joel16961]

It is possible - by extending your legs in front of the bar. That moves your center of mass forward causing you to rotate backward and help push your head forward

[@The_Aging_Warrior]

Thanks. Yeah, I realized that and I made another video called "The physics of the slow muscle up with no false grip". In that video, I said essentially what you just said in your comment, except I took 20 minutes to say it. 🤣

[@joelvargas6352]

With the 1/2 bands i can do sometimes 4. To 2 reps 4 sets of muscle up I know i stll got a long way but it's been less than 6 months training

[@joelvargas6352]

Sometimes i hit a plateau where i have days that ii start with the middle band 8 reos then switch it up to last band ane do 4 reps then i after 3 sets i cant only do 1 or 2 reps

[@johnmar1622]

thanks you sir. How many times do i need to do during a week to do 1/2 muscle up-leg asisted, and how many reps and sets please. I found after doing iron cross training my shoulders and arm just has no power left.

[@The_Aging_Warrior]

I'm not really sure. I learned muscle up on rings when I was young and everything was easy. I'd say train it like you would any strength move. 4 sets of 8, 5 sets of 5 - something like that. I work out 3 times a week, and I do an A-B split. So I only work the same exercises 1.5 times per week. That seems to work pretty well for me, and if I work out more, I'm exhausted and I get injured more often.

[@johnmar1622]

@@The_Aging_Warrior thank you Sir. 100% agreed.

[@edendarschevutz9518]

great vid

[@The_Aging_Warrior]

Thanks! I appreciate that.

[@propkillerr]

Those who accomplish an actual no false grip muscle up are actually doing an impossible dip/TED, and it's one of the hardest moves in calisthenics. Saibov can do this easily

[@sabonacio]

Upupup

[@joelvargas6352]

Im 48 and i have been trying

[@joelvargas6352]

To do the muscle up for 3 months now

[@joelvargas6352]

Up to the middle assist band

[@joelvargas6352]

And im going to start

[@joelvargas6352]

How many days do we rest???? Cause i have some days i cant even pull myself up

[@joelvargas6352]

Im going to start with the rings

[@rodrigovettel5348]

Parabéns pela explicação, ansioso para chegar em casa e tentar, muito obrigado!!!

[@kjforsstrom]

I can do easily 5 slow ring muscle ups (on good day). But this is not even close. 5 over hand grip pull ups on upper chest level is best I can do. Still, I only started training this ~2 months ago.

[@kjforsstrom]

I finally got first rep on monday.

[@brainafk9481]

Nice and understandable video, Sir ! Watched a lot of videos about that, but sometimes it seems, that the guys in the videos just want to show off.

[@The_Aging_Warrior]

Well I’d love to show off more, but I’m not strong enough :) Anyway, thanks - I appreciate it!

[@artosbear]

Mmm I think I have a problem in making my wrists be curved over the top of the bar because I just cannot seem to ever have the strength to pull from wrists at shoulders to wrists below chest. I'm not Al Kavadlo 😂 Maybe that's what I need to work on...but my wrist flex should be strong I have a ton of strength there. And flexible

[@The_Aging_Warrior]

Have you tried it on rings?

[@sheena4699]

I just started CrossFit two yrs. ago and am trying to do a muscle up. So I really loved your video because it was thorough on techniques and progressive exercises. But I didn’t like you commenting on the way other people do things because I have watched with in person a gym do a strict muscle up. He simply had the strength. Otherwise, great vid

[@The_Aging_Warrior]

Thanks for the feedback. Assuming you were talking about my rant about how slow muscle up with no false grip is impossible: I completely agree with you. Several months after making this video, I realized that I was completely wrong about that. I made a follow-up video: kzbin.info/www/bejne/pHasg4Wsfrukm5I In that video I apologized for saying that people were faking their videos, and attempted to explain my new understanding about how a slow muscle up with no false grip is possible.

[@ADAPTATION7]

I don't have access to rings. Only a bar and it's rather thick. Does the thickness of the bar have an influence?

[@The_Aging_Warrior]

Yeah, unfortunately I think a slow muscle up would be much harder on a thick bar because the high false grip would be harder to hold. I guess it depends on the thickness though. But you can get a set of adjustable rings dirt cheap. You can just throw them over the bar.

[@ADAPTATION7]

@@The_Aging_Warrior I'm not going to lie to you: It's not easy. I feel weak and stupid.

[@The_Aging_Warrior]

@@ADAPTATION7 Come on man - you're not weak or stupid. It's just a hard move. Another way that rings can help is that you can easily work slow negatives. That is, working on controlling the descent through the transition.

[@ADAPTATION7]

@@The_Aging_Warrior I was actually surprised when you said that you learned the slow muscle-up before the dynamic muscle-up. I'm actually able to do the dynamic muscle up (with not too much kip). The problem for me starts exactly when trying to control the descent during the eccentric part. When my elbows reach parallel to the ground, I drop like a rock. In your opinion, can someone eventually learn to do the slow muscle-up by using less and less momentum with time?

[@javierserrano3372]

Try to keep your false grip during the descent. It helped me to achieve the slow negative.

[@wjtek-_-4787]

Great informational video but i do want to add that there are many calisthenics athletes who can do it with no false grip. They do it with a normal grip, eith an open palm or on their finger tips.

[@The_Aging_Warrior]

I'd have to see it up close to see how they do it. Maybe there's something I don't understand...

[@일섭방]

The slow muscle up explanation is very good. l look forward to a better video. good!

[@The_Aging_Warrior]

Thanks!

[@일섭방]

@@The_Aging_Warrior Today My Clean Muscle Up Success in my life.

[@The_Aging_Warrior]

@@일섭방 Congratulations!