How to do Slow Strict Muscle-Ups at Home

[@123shinryuuji]

It is this level of detail in instructions that makes the difference. Well done, and thanks.

[@Midgaardshop]

elbow body raises on the bar... great tip!

[@ChrisShawarma]

Midgaardshop thanks mate, I wish you all the best. Remember to train focused instead of hard. Less is more and that type of shizzle ;)

[@the_g_abides]

i really got one done after watching this tutorial! Thanks dude!

[@ChrisShawarma]

Georg Hoos amazing! Thanks for sharing your success! Now just keep at it! Cheers

[@rob-boticscalisthenicshome6355]

Best muscle up advice I've ever seen. Thanks

[@ChrisShawarma]

Thank you very much. I took my time doing this video and it's received lots of positive feedback. Hope it helps you too!

[@rob-boticscalisthenicshome6355]

@@ChrisShawarma I will probably never get a muscle up, I injured both AC joints after a cycling accident and my strength and shoulders have never been the same but that will never stop me trying 🤣, however since watching that video with such a precise narration I feel that it is obtainable now.

[@ChrisShawarma]

@@rob-boticscalisthenicshome6355 I'm sorry to hear that. I used to be a competitive climber until I tore my meniscus :,( We adapt and make the best out of what we can still do :)

[@ebooksguyguy7149]

This is probably one of the better videos on how to muscle up on the rings. Thank you

[@ChrisShawarma]

Thanks a lot for your kind words. Although I had no idea on how to edit the video, it came out well structured and I am always happy to hear someone actually benefited from watching it. I wish you all the best in your journey towards the muscle up.

[@funwithcalisthenics]

That’s a great video.. as recommended by barefoot burpees! I’m going to use the technique. Thanks for sharing it.

[@ChrisShawarma]

Fantastic, Barefoot Burpees is doing some awesome muscle ups. I've seen yours too, you are sure to get these. Leave me a comment if there's anything I can do to help you out my friend! 🤜🏽💥🤛🏽

[@elvinmitzeus6683]

This was a really good tutorial :) Thx man! I can do muscle-ups on bars, but not rings... I really think this will help me :)

[@ChrisShawarma]

Elvin Mitzéus thanks! , that makes me really happy. I made this video to make some things clearer to myself and the response now has made me very happy. Personally, I believe the muscle-up on the bar is harder than with rings. If you already got that one it is just a matter of practice to get the other one. Stay strong!

[@BrandonDearden]

Thank you for this !!!

[@TheCthulhucalling]

Very good and informative. Thanks

[@stepaukob]

Thanks for the tips. I just recently started training for the MU. I'm going to add the elbow push-down exercise you mentioned.

[@ChrisShawarma]

Hey Steven! Just stick with the MU and focus on it when you feel the freshest. The elbow push-down can be practiced at the end of your session. Hope you have success mate!

[@stepaukob]

@@ChrisShawarma Just did 2 consecutive slowed, controlled ring MUs this morning fairly easily (maybe could have done more). Thanks for the inspiration. Hopefully I'll be doing sets soon. :)

[@ChrisShawarma]

Congratulations mate and thanks for the positive feedback. We're all in this youtube-fitness thing together, so we might as well pull through together. Enjoy the ride my friend!

[@jacobbirnbaum2441]

What a terrific video! Wow. First muscle-up achieved today!!

[@ChrisShawarma]

I'm very happy to hear that! Enjoy :)

[@funwithcalisthenics]

Watched this three times now.. 😜

[@ChrisShawarma]

Thanks again, I know my setup is low here, but that had to do with practical purposes during filming...

[@diljeetgill918]

Thks for explaining every small step! I will be trying for the 1st time. Saw many videos but this is the best for clarity! Can u suggest the material and the bar dimensions and ring size and quality details.

[@ChrisShawarma]

Thanks for the feedback, mate. As you can see from the video, I used plastic rings for cross fit. I bought them online. But then I tried Olympic rings made out of wood, and they are far superior to plastic ones. Especially if you train with no gloves, as I do. Plastic gets really slippery too.

[@metaspencer]

Great video! This helped me a lot

[@ChrisShawarma]

metaspencer thanks mate! Glad to hear it helped!

[@kafonah]

Thaks! Very good post!

[@vasilen17BG]

Are those metal or plastic rings. Currently have wooden ones, but they got some scratches from them hitting the doorframe, cuz my doorframe is kinda small, nothing serious overall. But the grip on wooden ones is better than plastic ones, that's for sure. Maybe I should have bought metal ones, idk, what do you think?

[@ChrisShawarma]

Hey Vasilen! The rings on the video are made of plastic. But those rings were my first rings and after using them for almost two years I bought some made of wood, and they are a big difference. They feel much better on the skin and have a smoother surface that doesn't create such a thick callus like plastic. To be honest, I have never seen rings made out of metal. The first thing metal rings make me ask is: how heavy are they? I like wood because it is also light. Hope that helps!

[@OwlNight77]

thanks for your great tips! I'll try elbow body raises for 1 month.

[@ChrisShawarma]

+Behavior glad you liked them! train the raises, but also train the muscle up even if you can't do it in the beginning. the more you try it, the more you learn from it.

[@lizardbaron3727]

whenever i am entering transition from both the pullup or the dip stage, my elbows start hurting like crazy and become super weak, and i never manage to get through the transition to the other end. Do you have any advice you might be able to give me? I am slightly concerned that this is simply because i have somehow injured my elbows in the past (though i have not really trained muscle ups on rings that much, i train it infrequently at best), but i dont understand how my elbows can be this weak/vulnerable. Background strength: i can do at least 20 pullups and 15 dips on rings (this level of background strength further baffles me on why i cant achieve the transition given i see many people doing ring muscle ups with lower strength than i have).

[@ChrisShawarma]

That is such a great question mate. This issue with the elbows always becomes a topic somehow. I believe that it has to do with a weakness in the forearms. The tighter the cup on the false grip is the easier the muscle up becomes. And the cup only gets tighter when your forearms are strong. I come from a climbing background which means that climbing helps me develop that extra forearm strength others lack. But there are many other ways to train it. If you want to train it specifically for the muscle up I would suggest you strictly train your pull-ups from now on with a false grip hang. The false grip is the only constant of the strict ring muscle up. The hand position never changes. It's the Same you use with the dip. Hope that helps.

[@lizardbaron3727]

@@ChrisShawarma ah I see, thanks very much for the reply :) I also wonder if you think it's a good idea to train specifically the transition part as if it were its own strength exercise. Basically copying the exact movements of the transition with the legs supported, but applying as much force as is comfortable for my elbows, and hopefully work until i can apply more and more force. Would this be a bit dangerous? Especially he applying as much force as is comfortable part. Or would it be a better idea to simply just go through that motion with little force, and basically just condition my elbows over time.

[@ChrisShawarma]

@@lizardbaron3727 I see a lot of people training like that. Isolation is a great way to develop specific strength skills. Yet I also believe that it will not completely be the remedy for a weak forearm. I really believe that there's a "trick" for nailing the transition (I also made a video discussing this). And that trick is focusing on the technique of transition. That includes a proper cup at the wrist for the false grip and a focus on the position of the knuckles during transition.

[@SimonTrageser]

Hey Chris, bin komplett random auf das Video hier gestoßen - unfassbar viele Klicks und sehr geile Erklärung - und andere Frisur haha

[@ChrisShawarma]

Danke Dir Simon! Ja, dieses Video ist tatsächlich sehr erfolgreich gewesen ☺️ Ich war besessen mit dem Muscle up und wollte alles, was ich damals wusste, im Video festhalten. Vielleicht kommste Mal dazu, den MU zu probieren... 🤜🏽💥🤛🏽

[@SimonTrageser]

@@ChrisShawarma steht auf meiner Liste, dann komme ich auf das Video zurück!

[@pierrotsayssa8417]

All those details… did you noticed that your socks doesn’t match (4:30)🤪 Amazing video

[@ChrisShawarma]

lol, ain't nobody got time for matching socks 🫡😎🤟🏾

[@kylebush8666]

Big up the Velcro sandles and mis matched socks 💪

[@ChrisShawarma]

LoL 😂 funniest comment yet. I was at home, had nothing else to do but try to finish this video 😅

[@kylebush8666]

@@ChrisShawarma The struggle is real bud. 😂💪

[@nathanbrisset7157]

that is a great video thx

[@joshuaduggan3099]

cool video brother!

[@ChrisShawarma]

thanks a lot mate, glad you enjoyed it.

[@jaizeta]

Great seeing you are obtaining such strength while plant-based. Wondering if you know of any tips on technique for obtaining a strong false grip. Presently I cannot even hang with the false grip. I can do sets of dips and pull ups fine.

[@ChrisShawarma]

+Jai Zeta Hey Jai! Thanks for the question. You're right, the false grip is tricky in the beginning. But like with all things: you can also train progressions. - First you start with wrist curls to get the forearms strong, then you training dead hangs on a false grip, then you go for false grip pullups and then you ultimately progress into trying the muscle-up. Do the false grip training before your pullup training. Oh, and I absolutely love Dan John's and Pavel Tsatsoulines book called "Easy Strength". It talks a lot about how to approach strength training and movement practice. Good luck mate!

[@jaizeta]

+Master Plant Eater Ⓥ Thank you.

[@rktobi7828]

@@ChrisShawarma thanks for the Explanation

[@ruthlessebk]

Does this guy have a picture of the slim jim guy, sylvester stallone, and yoda in his room? lmao thats whats up

[@ChrisShawarma]

In deed I do 🤘🏽💣

[@Vilayat_Khan]

In other videos it says scapula depression. Do u keep ur scapula depression?

[@ChrisShawarma]

Hi there, you actually achieve that by focusing on pushing the elbows backwards and elevating the sternum.

[@kazmizuma]

Could you please explain your transition exercise "elbow push downs" a little more? Am I supposed to lift my shoulders to the bar, where my elbows are!? That's what you seem to be doing in the video.

[@ChrisShawarma]

Kaz Mizuma hi, Yes, sure. The push down is just an idea on how to work on the transition. You could also use hanging on straps by the elbows as well. The idea is to push down with the elbows and learn to elevate the shoulders above the bar and thus above the elbows.

[@kazmizuma]

I'm finally able to do a strict ring muscle up! Not a clean one and just a single muscle up is all I can do at the moment. Your transition exercise is quite unique and it helped me a lot. Thanks, Kaz

[@atlsplaza-nd]

Great video bro! How many do you do in your routine?

[@ChrisShawarma]

thanks mate, this video is 3 years old. back then I was able to do them frequently, that means two or three session of maybe 2 to 5 sets of 1 to 5 repetitions. Nowadays I strictly focus on form and do sets of 1 to 2 repetitions 1 to 10 times per day every other day. The concept I follow is called grease the groove. If you're interested in the topic I would advise reading Pavel Tsatsouline. Cheers mate and I'm glad you liked the video :)

[@ICEDT3AOG]

How do I hold the false grip

[@Asadc1995]

Does the shoulders needs to be protracted hollow spine. I mean the arch back thing feels to difficuelt. It feels easier with the protracted hollow spine thing. Like the wrist automatically can rotate and the shoulders roll over. It is just me.

[@ChrisShawarma]

by elevating the sternum you naturally arch the back, but just a little bit. if you arch too much you lose tension in the abs. try to find a position where you can elevate the sternum well without losing tension in the abs.

[@fka_the_body1542]

Food pics thou

[@ChrisShawarma]

corbyy7 lol, my bad, just an enthusiast trying to get something done.

[@vasilen17BG]

hey dude what happened with you? are you still training and if so what are your goals rn? You could try to beat the most ring muscle ups in a row, it's gonna be hard but you have potential and greasing the groove might help.

[@ChrisShawarma]

Hey Vasilen! Thanks for your question. I'm still training, I basically never stop. lol. Right now I'm doing lots of dips and pullups. This year around march I filmed my slowest strictest and cleanest muscle up ever at 1m48s. Watch it here: kzbin.info/www/bejne/rpeTZoGbgcejr80 I've maxed out at 12 strict muscle ups and definitely see room for (very slow) improvement. But lately, I haven't had the patience to focus on this task. Maybe one day. I read the world record is 17 on the rings. I love to boulder and I would like to get really good at climbing 7a+ and flashing some of the routes I try. Other than that just having fun, next year I turn 40 and I want to be able to do 100 clean pushups in a row. It's hard for me to get over 70. - But enough about me, lol, what about you?

[@vasilen17BG]

@@ChrisShawarma Ty for the reply. I'm 15, and 've recently started weighted calisthenics. nothing serious, 10 kg added to both pull ups and dips, applying progressive overload to those, trynna improve my strenght for more advanced moves like the muscle up and levers. People say that weighted pull ups have carry over to fl and 1 arm pull ups(getting to about 75% of your bw added should get you there). What are your thoughts and experiences of that?

[@ChrisShawarma]

@@vasilen17BG I know there are many ways to progress into the hardest moves. With and without weights. But you will never learn to do the move if you don't do the move. Once you practice it and constantly learn from your limitations you develop the skill. Ups and downs, etc. I was only able to do a front lever once I started to isolate the front lever practice. I would always give it 5 hard tries and then let it rest until next session, and eventually I got it. It took time, but it always does anyway. I greased the groove, so to say. I did the same for my first muscle up on the bars and it eventually worked too. Find a strategy that works around your schedule and focus on only one or two things at a time if you want to master them. Take care and enjoy the journey.