How to do a Muscle Up in ONE day

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I thought I would do something different and try to learn how to do a muscle up in one day. I had never done one before but under the guidance of my friend Mark I managed to pull it off. Follow this tutorial as we go through the muscle up from start to finish.
My SnapChat : Adammc192
My instagram: / adammc192
Mark's detials:
Instagram: @markodwyer23
Filmed on Canon powershot G7x + Canon 600d

[@darkbloom5385]

Am I the only one that thought he proposed to his roommate Mark?

[@AdamMc192]

haha

[@CupofStea]

+Angelus AQWorlds I also thought this! Hahaha. I thought, he'd probably teach you how without having to marry him.

[@markodwyertraining]

+Angelus AQWorlds Hahahaha

[@mhill2468]

Yeah I was like "whaaa, did I click on the right video?" Hahahah

[@fadibataineh2379]

Hahahhaahha

[@280StJohnsPl]

Some useful points made but.....getting used to the false grip takes time as does practicing the MU. I did my first ring MU at 54 years old and on my own. The hardest part was the false grip. You don't need to be extremely strong, you just need enough strength to do a solid pullup and a solid dip on the rings. Take your time, practice and do it right. Rushing can lead to elbow tendonitis. It's worth the time spent learning slowly and after I got the MU down, I slowly worked on front and back levers and did them.

[@ReflectivewindowcleaningCa]

After watching this video a week ago, on the Monday after the WOD I did about 12 false grip pull-ups and thought I'd try the turn over, and yes I did my first strict muscle up. Did 3 that morning. The next day I linked 3 in a row. So stoked

[@AdamMc192]

congrats

[@manuel678]

after watching this video i just tried one and got up in my first try. if you got enough strength, this video gives you the easiest way to do it. the part where you just keep calm at the top of the pullup and move the rings out slowly, is definately the key!

[@MattHarris-kt9vw]

I have coached the MU and worked on it personally and both are still challenging for me. What I love about this video is coach's cue to stay calm in the transition and pull deeper before letting the rings split apart... that's exactly how I got my first strict MU. Also agree with some other commenters that getting used to the false grip takes time and practice. Great video!

[@zerobriant]

if i pass out, please note my time...

[@ahsuraht208]

4 years are you still alive?

[@onelieisenoughtoquestional5437]

"Doing muscle ups in one day is killing your gains." -Jeff Cavliere

[@samueld-thomas4518]

🤣😂🤣😂

[@Bachtobean]

The single best video I needed to get the movement. It's really about technique in the transition more than anything. I was trying to go explosively but that's just not the right way for the rings. So happy now 😁

[@andresdiaz1302]

Thanks, I achieved my first muscle up some days ago and this helped me improve my technique

[@jota3732]

This just go’s to show how hard the rings can be, it really makes you appreciate the skill of a top level gymnast and the rings are only one of many discipline’s. Thanks for posting guys very well explained well done Adam 🙏👍

[@Cloppa2000]

Good to see the sticking points and how to get thru them. Didn't believe it would be possible but great video and well done!!

[@bryanalexanderson6355]

Watched this video and within a half hour had my first ring muscle up. Thanks mates!

[@sirusramezani9761]

😂😂😂😂😂

[@glennkoleth6532]

Haha!! I shouted a huge yesss!! When you got thru. Gives me hope. Can't wait to do my first

[@AdamMc192]

haha nice one

[@tjcogger1974]

Update?

[@aspenshanti]

I just found your channel. I'm watching this with my son who's in gymnastics and he's 5. He's really into the video and he's practicing his pull ups now.

[@aaasnwbordr]

You’re a monster, been trying to get the muscle up for months. Last song is good one (M83), blasted it right after I finished my last college final.

[@riandoris]

Great collab lads, you're a good pair!

[@gadzmustbecrazy]

This is very inspiring. I've been trying to do atleast 1 muscle up since 4years ago. Maybe with the tip you shared, I may be able to do it this time. Thank you for this video!

[@bravofitnesss3178]

Joseph Anton Gadong so waa you able to do it?

[@mythologicalmyth]

watched hundreds of videos and this is the first excellent tutorial for ring ups.

[@whattheFalk]

helped me big time, hit my first muscle up after the third attempt. thanks for unlocking that for me!

[@AdamMc192]

+whattheFalk You are welcome, stay tuned fgor more.

[@WippeV]

Yeeea this was helpful, need to get those muscle ups next year!

[@AdamMc192]

+Wippe Ⓥ Good luck

[@tubiak1]

Yeah 1 day of technique practice but before that 2 years of making muscles

[@AdamMc192]

of course and we mention this :)

[@AdamMc192]

Ifyou're fat and sit on the couch all day it's unlikely you'll be able to walk up the stairs in one day, let alone a muscle up

[@DecepticonsDCz]

LMFAOOOOOOOOOOOOOOOOOOOOOOOOOOO

[@Jokotraderwaras]

tubiak1 hahahah

[@ricardoalvarez-ip9xg]

tubiak1 he served you shit and you ate it up-talk is cheap

[@112358miau]

I always do lat pulldowns to nipple level and today I tried to do some ring false grip chinups and obviously I didnt get the muscle up, but it shocked me how easy it felt to pull that high

[@daisverrisson7167]

Very helpful video, inspires me to learn this great workout technique.

[@AlphaLivingChannel]

Great video man, I been playing around with the ring muscle ups couple times in my life, out of 20 tries during a training session I can only get 1 or 2 but its definitely a great feeling. Congrats man. Liked!

[@AdamMc192]

+Alpha Living Cheers, yea it's all about the technique.. I'm going to keep practicing these.

[@avinpham]

You did really good and took a calm approach to learning the technique. Really commendable for that :)

[@HridayR]

That was amazing.....hard work always pays.

[@Kim-hp7mu]

Hahaha I can totally relate to the struggles! Will put these tips to work this week. Thanks!!

[@myspikz]

Great job! Awesome video. I'm 51. I used to be able to do this asva kid just by instinct, but never knew the proper technique. Thanks for the education. I'll be using it to work on doing the muscle up again!

[@AdamMc192]

+myspikz great work!

[@mj-calisthenics9170]

Great job and helpful tips 💪💪 I’m working on my ring muscle up, soon will be posting a video 🔥💯

[@Riccotorres86]

Awesome guys!!! Great cues by Mark well done

[@Beats-By-Anthony]

THIS is an AMAZING tutorial! The biggest problem I have is to get into the false grip on high rings (jumping up high and grabbing the rings). A false grip just by grabbing the rings on chest/shoulder height is quite easy. Any tips!?

[@fabiomarcoborrelli3928]

thanks for your tuto about ring muscle up ... i did it in only 2 training Day ! so now can you do a tuto about how to do few muscle up without putting your feet on the ground ? thanks

[@jfranalencar]

Man, I'll follow those steps, I really had given up of learning to do a muscle up, but now I'll try again.

[@AdamMc192]

+Jose Alencar keep practicing dude, it's not easy

[@RetroRecipesKitchen]

Fantastic video! Mark definitely had the right approaches to the strict muscle-up, and it's really refreshing to see a CF instructor offering sound advice for the MU. Great work on your end and keep it up. You'll be repping them out in no time, brother! Also, ten points for the use of M83 in the video!

[@AdamMc192]

+Bobby Hicks thanks a lot man, appreciate it! Gonna keep practicing!

[@CupofStea]

That was really well made. Clearly explained the how and why's with decent camera footage. Thanks!

[@AdamMc192]

thanks dude

[@jewitdawel1877]

i saw this video and got inspired , i never touched the rings so the next time i went to the gym i took the rings (falsegrip) like he explained ,, i pulled myself up ... and then pushed myself up ^^ like it was nothing xD i am 100% sure it is because of the good explained technique in this video. thats why i came back to drop this comment. really thanks!! ( to make sure no one is confused or thinks he will get it from the first time. i trained at the bar for 1 year so i already had the strength)

[@blackjohnny0]

I think it is one of the best tutorials about MU which i ever saw.

[@AdamMc192]

+blackjohnny0 Nice one

[@kevinadu2976]

+Adam McDonald Sen you proposed. Du u mean....😅😅😍😍😶

[@AdamMc192]

thanks a lot, appreciate it.

[@leonkelly2264]

Wooohh that's by far the best cross fit gym I've ever seen!!

[@themonkeymanofStockbridge]

Thanks very much!! Really well explained 👍😎

[@enduringsoldier7682]

yeah i will just stick with the bar for now. does look pretty effective for forearm strength. i just dont want to damage my wrist on the rings.

[@RF-js9yj]

Really like the Crossfit / bodyweight oriented stuff dude. Informative. Mark's very natural at teaching too.

[@AdamMc192]

+Ritch Flynn Thanks Ritch, you're right!

[@markodwyertraining]

+Ritch Flynn Thanks Ritch.

[@tommasiello]

loved it! found myself shouting words of joy when you made it in the end haha

[@AdamMc192]

+LaconicAscetic thanks man, thank you for stopping by :)

[@datobachilava3111]

god knows how many times i tried till this day but still cant damn hope one day will come

[@bratownhero]

really like the vid and the explanation!!! nice vid!!!

[@ElanTV1]

Learned a lot from that , going to Spain pretty soon so will purchase some rings to introduce some training variation while I'm away.

[@AdamMc192]

nice one

[@Preben2024]

Adam what did you do to just to do it in one day. Any specific exercises that you did to do it. To have the strength already. And not the technique.

[@EricEvolving]

"If I pass out, please note my time" ... That's dedication!

[@AdamMc192]

sure is

[@JapanJerry]

I was willing you to do it :-D Superb effort... Well done!

[@AlexGonzalezElLeon]

great video. i am trying to do my muscle up and this is very very important for me. hugs Bro!

[@AdamMc192]

appreciate it man good luck

[@omegapsi847]

2:59 thats god damn right that it is uncomfortable. I can barely hold half of my body weight with this grip and it feels like one gonna damage the wrists over time, even when trying to keep best technique. I really hope the wrists gonna adept

[@toneabet6252]

this was a great tutorial! do you have one for the flat bar?

[@AdamMc192]

unfortunately not man. thanks for watching

[@shinfujiwara]

194k view? Dayuum... Just the other day you had 10 subscribers. Well done and keep up the good work.

[@AdamMc192]

awsome

[@ProtectoroftheRealm]

Thanks, im starting to do lots of rings.

[@pinotchio]

Nice one I have one question. I can do a pullup in full range of motion nearly 20 rep right now but I have De Quervain's Disease so my left wrist is not in 100% condition like you guys. (All I can do is pull up and dip) I have to use wrist support all the time so what do you think if I should go for it? or just do something else? I do not even try a single MU yet ...just too scared.... but man I really fall in love with this workout style. Bar is love Bar is life. ps. I am not english native so please do not mind me.

[@AdamMc192]

+DaylightAsFUCK I would suggest working on the transitions on the ground while standing on the ground to strengthen those muscles, I am not a physio so I cannot say yes or no but that's what I would do.

[@romulo353]

Very instructional, good video.

[@AdamMc192]

If You enjoyed, like, comment and subscribe.

[@FreakWithGun]

+Adam McDonald If I got cancer from the dubstep, the fuck do I do?

[@FreakWithGun]

nabin rijal congratz, you fucked up

[@guam58]

Adam McDonald aloha Adam with your legs do you want to pull your knees up in sync similar to that of knee to chest. i have seen some people do it with legs out straight, but Mark did it more like a knee to chest and was able to do the muscle up pretty easily. What is your take? Also, with the false grip is that more for a slow muscle up vs kipping? False grip or regular grip when stringing the muscle ups together (kipping)?

[@lukapeternel2501]

Cool video, nice explanation, congrats on your first STRICT MU!

[@AdamMc192]

thanks a lot man appreciate it

[@richrepublican3493]

Good job guys. I like the fact that you have to pull up to your lower chest. What a pain.

[@AdamMc192]

yea its not easy

[@Oregon4now]

Nice work!

[@max0ut2xl]

Excellent tutorial! Thanks for sharing! :)

[@AdamMc192]

You're welcome

[@cristiandd74]

Once he understood to maintain the false grip trough out the whole movement he got it! So when he was at the transition part he exagerate the false grip a bit! I think that is the best way!

[@maddoxtroy683]

Great job

[@am33x]

I only have couple of bars, no rings. I've already tried a lower bar so i can touch the ground and jump a little. Yet i'm not able to muscle up without jumping :l

[@TomeRodrigo]

I can't hold myself in the air with a false grip even for a half second ..even after many weeks of training...it really requires very strong hands..

[@SG-OO7]

awesome bro! congrats!!

[@AdamMc192]

+Gergely Sárfi Thanks man!

[@themilitantvegan2515]

First day I got my rings I took them to the gym. A friend of mine just gave me a couple of points and first try got the muscle up. No lie

[@68fairlane351c]

great job!!! when you hit it i cheered for you!

[@AdamMc192]

cheers James

[@elanaleroux1984]

Awesome crossfit centre that. I am going to try this out. False grib, fause grib? I don't know but I get the Idea!

[@AdamMc192]

+Chris Truter (Ghost Muscle) False grip, have a look on youtube.

[@JasLeGoff]

Good video. Great tutorial. I will try tomorrow!

[@AdamMc192]

Appreciate you watching

[@archstan33]

Developing a tolerance for the false grip takes weeks of work by itself. But this guy not only learned the grip he also developed tolerance in a matter of minutes. Come on lad keep it real!

[@antonymcnally7652]

Great vid, guys. Very useful.

[@AdamMc192]

Thanks a lot bro

[@CommentingTheTruth]

Great vid! It's all about that false grip. No doubt!! I was a disbeliever until I Nailed mine!

[@AdamMc192]

well done man

[@yosoyelfonsi]

insane.. 100k!

[@plantbasedwellbeing7434]

If you don't lock out at the top and break your wrist it doesn't count as a muscle up! I work out with rings at home but I don't have the height required for a muscle up. Been pistol squatting with a muscle up but any tips on going from an L sit to muscle up?

[@abyssmanur3965]

Height requirement?

[@brett3554]

That gym is surreal why isn't there this type of shit in my area

[@ccodyskates]

That was cool man!

[@jagss7158]

Very good video!!

[@KevinBoyleMedia]

Well done bro!

[@tran961]

Should my elbows hurt at the top of the transition?

[@cesarrodriguez9730]

amazing video

[@yosoyelfonsi]

haha that epic music at the end

[@kabbanihadi93]

the music is by M83 - Outro if you're interested

[@silvioyamaguchi7321]

very nice!!

[@hotmeltgluegun4027]

"about 2 weeks ago I proposed to my room mate Mark who is a strength and conditioning coach, I just knew he had to be mine when he lifted me up with his strong arms to help me do a muscle up...it was the best day ever now I just can't wait for him to show me his human flag pole"

[@ishmaelsipho3156]

I am gonna buy you a drink, that's beyond man

[@ilanzatonski8826]

It was clear he is gay when I saw it's a crossfit gym

[@Goopclips]

Я Ilan Zatonski yeah haha

[@terryb3757]

i gotta see this for myself

[@shaharperetz1429]

Why did u do a slow muscle up? For the ring strict muscle up i put my hand forward, u put your hand forward and u did a slow muscle up (kind of..)

[@grantbradley5084]

Now that’s a gym👍💪

[@Verdad2024]

fkn good job! motivational and best instruction!

[@AdamMc192]

thanks!

[@Verdad2024]

Do you have a video on a bar muscle up?

[@AdamMc192]

No I dont

[@isMattLucas]

sick stuff man! :D never had the guts to try a muscle up before :'P id only make a fool of myself lol

[@AdamMc192]

+Matt Lucas thanks Matt, yeah it's not easy at all.

[@MrMisterWaffles]

did he break his wrist because of false grip?

[@markodwyertraining]

We must do another one soon. x

[@PimpDaddy1508]

Got my first one lately, but because I'm 220 lbs it's quite heavy on my ellbows and wirsts...

[@AdamMc192]

+bstn20 Take it easy its not simple for a large person!

[@masterstraining]

Dude How did that guy break his arm? Doing muscle up? I hope not. Great Gym.. This movement takes time to learn one day is pretty hard.

[@toneabet6252]

good work!!

[@AdamMc192]

+Darren Wood thanks for watching

[@smeargut1809]

haha loved watching your first attempts, Ive been there, its all technique,

[@AdamMc192]

so true!

[@SimonSays314]

Just going from the starting position (false grip, elbows in extension, rings turned out) to the top of the pull is killing my elbows. Any idea what I might be doing wrong?

[@AdamMc192]

+SimonSays314 Is it a burning? Do you have pain with tricep exercises?

[@SimonSays314]

+Adam McDonald it's a radiating aching pain. And I haven't done any triceps pushdowns in awhile but they never bothered me before. Push-ups sometimes aggravate it when done in really high volumes but that pain is very mild in comparison.

[@hotlantabravefan1]

Nice JOb dude!

[@movelitefitness6498]

Nice tutorial lads. Subbed and followed on Instagram

[@AdamMc192]

+MovEliteFitness thanks a lot man

[@movelitefitness6498]

+Adam McDonald You have a cool gym too and going by instagram, you have a high standard of coaches and athletes. I might just pop in next time I'm in Dublin :-)

[@liljohnnotbigjohn]

ooo, nicely stocked CF box ^_^

[@AdamMc192]

+liljohnnotbigjohn Yep, thanks for watching

[@jacobharris954]

The turn over is more strengthing your tendons.