How To Muscle-Up For Beginners (BEST EXERCISES)

[@FitnessFAQs]

💪 Download my FREE Calisthenics Workout - fitnessfaqs.com/homehero/

[@InnerSun777]

When I finally got my first bar muscle up it was with exactly what fitness FAQ said...Explosive, high pull ups for low reps 6-9 sets with LOTS of rest in between each set. Even 5 minutes. Great Vid Daniel, spot on as usual.

[@thieumehhh1151]

Just get my first Muscle-up today. Perfection will kill your progress horribly. I tried to do MU as clean as possible, no kipping, no bands, and I plateaued for months. One dude at the gym tells me to just kip it, you don’t need to be perfect at the beginning. Done kipping MU and feel FREAKING good right after that! That’s a small milestone will keep you continue to train and to get better.

[@Mavnels10]

GOOD JOB!!

[@M13x13M]

Had did you develop pull strength ?

[@thieumehhh1151]

@@M13x13M I could do 12 strict pull-up, 5 strict L-sit pull-ups and 3 chest to bar pull-ups at that time.

[@M13x13M]

@@thieumehhh1151 so finally put you over the top ?

[@thieumehhh1151]

@@M13x13M yep, kipping Mu helped.

[@szymondudzinski6661]

Literally a perfect fitness video - shows exactly what the desired effect is, the dos and don'ts and some bonus info. Keep it up mate

[@FishBaitBlue]

45 years old and have these within sight for the first time in my life.

[@jakeb8914]

3:31 that was personal

[@ezravdb]

for real

[@FacelessBillions]

same here, 16 pullups and only assisted Muscle ups

[@FacelessBillions]

yeah, they say that because it gets views, but like you said, a pullup is not the same as an explosive one, and much less a high pull plus muscle ups are overrated for strength, I can almost do a straddle front lever rn but no muscle ups@@guillermoruiz1825

[@haraldjonsson5563]

It hits different haha. Just did 15 today

[@yaazarai]

One key I noticed for a good strong muscle up as well is grip and forearms. A lot of your explosive strength comes from your forearms. So doing weighted dead hangs and one arm dead hangs is goong to help a TON.

[@FitnessFAQs]

Weak grip can definitely bottleneck pulling performance. Weighted two arm hangs / single arm hangs are helpful.

[@marcbobson]

Dead hangs are the secret to to life.

[@DanielSmit]

This video is one of the best videos I’ve seen on muscle ups. Thank you for this.

[@gamorleo3569]

Those shoulders are looking absolutely amazing. What am I saying, everything on this man looks absolutely amazing

[@brad6173]

Certainly one of the sexiest KZbinrs!!!!

[@j.macmillan2293]

Great upper body! It’s astonishing how difficult this simple exercise is.

[@ArandasDen]

My dream is to do a muscle up once😢

[@ChaseHello]

Same

[@2FitTogether_]

I got it by spamming the negatives and banded muscle ups. During the motion I think about pulling in a C motion. Soon you will get it, trust me 🙌

[@GutsTheStoner]

We'll get there no worries . I believe in you all. keep it up you beasts 💪

[@MR-qp4ku]

Just keep doing pull push ups

[@brucetheukuleleteacher9008]

You can do it. The resistance bands and eccentrics worked best for me 👍

[@jeansimonlavallee]

I'd argue band assisted muscle-ups are actually one of the best ways to progress one's muscle-up ability. Yes they help less at the top of the movement and the transition is indeed the difficult part for most people. But like your next point aptly pointed out, the easiest way to transition once at the top is if you have left over momentum from a rapid ascent in the pull-up part of the movement. My point being that the bands help you get up much faster in the pull up and allow you to have some momentum left for the transition.

[@FitnessFAQs]

This is where science vs practicality matters. We can appraise band muscle-ups all we want but the truth is, they are a good drill when used alongside the basics (weighted pull-ups, explosive pull-ups etc)

[@OneManTheCyborg]

I finally started back doing clean muscle ups. I used to do em like 6 years ago & I don’t know why I stopped. For the last 6 years I been kipping with my muscle ups. I’m back now.

[@Doris-i4x]

This is gold, A1 advice. Danny makes it look so easy. Thanks for useful tips will try them out

[@DevinsCalisthenics]

Just started working on resistance band muscle ups and they have been a game changer for me! Also using them for high pull-ups, chin-ups and archer pull ups has been super fun. Thanks for the reminders on strict form and technique for quality reps.

[@adeelashraf7090]

Best tutorial on muscle ups I’ve seen on KZbin. Great info.

[@coleheketoa]

I agree about using bands. I've strategically used bands for bar muscle ups, dragon flags, Ring shoulder stands and ring muscle ups to great success. The neurological adaptation is worth every moment. Thanks Daniel 😊❤

[@rcbooster1]

I got my first muscle up today after practicing 1-2x a week for about 6 weeks. This is what helped me the most: Basic strength; about 10-15 good pull ups Weighted chest to bar pull ups; low reps 2-3 sets, decrease the weight each set. Bent over lat pulldowns with a bar; 2-3 heavy and controlled sets, max 8 reps Hanging leg raises Dead hangs from the bar; 1x max time.

[@JaxCurran]

Just got mine yesterday boys. I realized it’s mainly mental. Keep up the practice and you’ll get it🤙💪

[@StratosFair]

Daniel back at it with the absolutely amazing content as always 💯💯

[@Aliapfelsaft]

1:20 opposite logic also works for using bands: more support at the range of motion you don't need to train, so you don't waste energy. And less support at the harder part of the range of motion for the training effect. 🤓 So pull with bands could be better then the real pullup 😮 😉😉😉

[@arthurpendragon6685]

We should all listen to this wise man every morning : " Go back to basics bro !". Me first. Love

[@alexthiessen7454]

“Don’t be that person that can do 15 pull ups but not 1 muscle up” Literally the reason I’m here

[@austincollins3852]

Awesome video, thanks for sharing. The info was simple and easy to digest, I’ve been stagnant just doing the same reps and sets on pull ups forever, always wanted to do a muscle up… time to get started

[@aaronfriedman7668]

"pulling heavier weights improves the M-side of the Force equation" Said so eloquently.

[@ElquesoySere]

Muchas gracias por compartir 🙏💪

[@danflensborg1504]

💪🏻 Excellent learning. I would suggest more time on the application of specific muscle groups. It is around time 00.50 to 01.20.

[@maphouse]

Great video. Not a second wasted. Very informative!

[@calisthenicswBin]

perfectly timed, i recently hit 12 pullups and i want to get my muscle soon

[@notthatgerry]

Daniel has been lowering his fat percentage. Looks sick!!!!

[@livingthelava]

Very interesting on the Rep numbers.

[@dash4852]

Wow. Looking forward to learning to do this 😃!

[@PsYch0W1]

Verry cool. I go to the gym for 10 months now. Everytime time i practice pull-ups. I can do 10/11 reps, next step is muscle up. Thnx for this video, we gonna fight for it!

[@flowmotion_sw7616]

Even I know how to do MU, I like to watch your videos. I get an idea how to teach people in a better way and get new ideas and inspiration.

[@munomatz2042]

I can do 10 strict form pull ups but I can’t muscle up😭😭😂

[@tonik1886]

you can do even 100, but without proper techique you can't achieve muscle up

[@bharadwajkk6823]

Man fk you I can do 16 clean pullups and still can't do a muscle up

[@cheguevara5560]

​@@tonik1886 I think you are right ,clean pull up is to the chest , muscle up ,you have to get much higher,almost to the waist section ,so 💯 it is techniques .

[@mehdigaming8705]

I can do 14 and I still can't

[@pencil_vania6249]

Increase you explosive strength 💪

[@SuperTommox]

Negative muscle ups are very hard for me. I feel like i have no muscle to stop me from falling.

[@perotal]

As you keep doing them you will be able to go slower

[@TienPham-ev5en]

Consistency bro

[@kdentertainment9706]

After practice, your muscles will get that enough strength

[@jimmyslade6754]

Me too. I drop like a stone. So frustrating

[@benson556]

I found the grip was the key for me to do the transition. having a partial false grip would already set your body to go around the bar. doing partial false grip also eliminates any need for kips or swings.

[@Kermannator]

Thanks - I just put in a long response ending in a question that you probably answered for me! 👊🏻

[@alan_yong]

🎯 Key Takeaways for quick navigation: 00:00 🏋️ *Bar muscle-ups combine pull-up and dip motions, requiring both pulling power and pushing strength.* 00:25 💪 *Beginners can use some "kip" for technique, but aim to minimize it over time for better muscle-up mastery.* 01:23 🏋️‍♂️ *Banded muscle-ups are valuable for beginners to refine muscle-up technique and motor control.* 02:20 🚀 *Explosive pull-ups are crucial for developing the power needed for muscle-ups.* 03:39 🏋️‍♂️ *Consider practicing half muscle-ups to target the most challenging parts and specialize your training.* 04:33 🏋️‍♂️ *Weighted pull-ups and negatives are effective methods to build strength for muscle-ups and improve force production.* Made with HARPA AI

[@VishwajeetGorkhe-d8g]

Bro your fitness is on next level ❤

[@radrzrg3792]

In my muscle up attempts I always seem to pull myself in a vertical way and all I get is an explosive pull-up. Any tips on how to twist your hands?

[@DonNoDraper]

I want to learn these. I can do 15 pull ups in a row. Wish me luck.

[@kiahtoday]

2:47 okay machine lol that is the perfect pull up form bro go off

[@0verfiend]

Just did a muscle up with a bit of a Kip. Ty.

[@ArbathSahadewa]

Training muscle up with Resistance band is better than kipping.

[@KayDalle]

Dear Lord!!! I had my first experience at an assisted negative muscle up (does that make sense?) with a bar that was waaay to high and I lost it... I ended up feeling like a cat that climbed a high tree and suddenly couldn't get down. My crossfit classes keep keeping me humble, Bridget-Jones-sliding-down-firemans-station-pole-humble kind of way. 😣😣😣 But this video was the most helpful. I'll keep practicing on the rings (and near the floor) for a while before I try anything like that again. Greetings from MX!

[@worgle123]

I'm able to manage about 40 pushups (not sure how that relates) and 20 pullups. I guess I should focus on moving higher with my pullups? I'm having issues finding where to transition between pull/push.

[@fitnytech]

A healthy lifestyle is something you refine over time - not overnight

[@Genekatana]

Great info! Would it make sense to train clean&jerk to build strength for the muscleup?

[@Abebrem117]

I can’t do a muscle up but I believe if you can do like at least 5 pull-ups then you have the strength, you just have to learn the technique

[@perotal]

@@Abebrem117 if you can only do 5 pullups then you probably can't pull high enough (sternum and lower). Technique won't help you if the pulling strength and power is not there

[@victorstreet]

Not really no. The Clean and jerk requires you to do a explosive upright row and land the bar on your shoulder, and then squat it up. This will train the traps and the legs well. But those arent the muscles used in muscle ups, so you are better off training pullups, explosive pullups and ofcourse dips

[@solstratus8444]

I took that personally when he said dont be that person who can do 15 pull up but cant muscle up.

[@christopherw179]

Excellent video. I can do 15 pull ups but not a muscle up. This very well explains why

[@jenniferbongalon1758]

hello Daniel. i'm Apollo and i enjoy watching you do those basic calisthenic moves like l-sits, muscle ups, planches and levers. i would like to learn those skills but i'm already 56 years old and i can only do a max of 10 strict form push ups😔😔😔 i'm not as strong as i was 25 years ago😢 furthermore i train alone - no one to tell me where i'm going wrong in my attempts. do you think there is still hope for a guy like me to do those things that you do?😢 your honest response will be very much appreciated.

[@richardhalim6271]

I saw you do the muscle up at nirvana bali in the video ❤

[@robinmkimanzi]

Thank you, i recently did a couple of muscle ups and this video definetly helps understand the mechanics around it. Very much appreciated.

[@cheeks7050]

The real problem with bands is that people use them as a crutch and never use bodyweight only movements, then they wonder why when they get rid of the last tiny band they still can't muscle up.

[@gvstarr]

I finally did one!!

[@matthewwallace8355]

Was in the gym yesterday and a random guy started doing these muscle ups. I had no clue what they were but they looked awful lol. This video confirmed everything i thought in the moment 😅😅

[@tonik1886]

muscle up = awful?

[@egeabali]

I have a question. I can do a muscle with kipping (more than one actually) but can't do one without kipping and overall I am not that good at the exercise. I want to build my body balanced and although I don't specifically have any goals related to muscle up (just being able to do one was kinda enough), should I incorporate some kind of explosive movement like muscle up or high pull-ups? There was actually a time where i did high pull-ups but didn't saw an improvement and the exercise feels sloppy, same with muscle-ups. I can add it again and practice the technique but yeah... Would be great to get some advice on this. Thank you.

[@salciano]

Hi! I do sets of: 10-11x unweight pullups; 5-6 20KG-weighted pullups; and 10x 20KG-weighted dips. What should I do now to finally achieve the muscle-ups? Should I focus on the rubber band muscle ups for mind-body connection or is it better to focus on band pushdowns, tricep extensions or extended raises for strength? Thanks!

[@jeffreycooper9083]

Question for the taller folks, how do you train this when you need to keep your legs bent backwards to not hit the ground? I can do a set of 10 pull ups but I feel like with my legs behind me I lose tension

[@Kaizen747]

I started with an elastic band. Now im doing 5 with nothing. Never give up! 😀

[@ISTPRobin]

After trying to do it for a long time and not beeing able to do it I did the muscle up first try after only training press to handstand and skin the cat for a while.

[@tommnox]

How am I able to do 6 ring muscle ups but 0 straight bar muscle ups?

[@aquila_d_oro]

The best are weight pull ups for sure! You will start flying

[@DarrenReynoldsBly]

How do you get your forearms past vertical? I can do ten chinups no problem but my forearms are vertical the whole time. Nothing I can do will move them even a fraction from vertical. Yours are going horizontal effortlessly.

[@julesvideoarchive]

This video did not get the notariety it should have

[@wizardgonzo]

Yep

[@Ksamenk]

In muscle ups and high pull ups your body is always under tension (legs and core) or when you Swing your body forward you relax? thanks in advance

[@almabe7608]

struggling with the negatives as a rookie. but I'm not planning to give in any time soon.

[@geigermate]

how do I solve the great assymetry in my lats (and maybe scapula) with pullups?

[@esco4311]

“For beginners” *ends up upside down * *pulls up stomach to bar*

[@joalcego]

How many pulls ups do you think someone should do in a row before trying muscle ups? I don’t have issues with dips at all. Pull ups are harder, my best is 10 at this moment.

[@nicholaspark486]

Straight Bar MUs vs Ring MUs. Which should be harder? I can do several Ring MUs but not matter what I try can't seem to get the Straight Bar MUs...

[@geethamadhuri4.033]

🔥🔥🔥🔥💪

[@nickj409]

I'm practicing with a resistance band, how can I stop my legs flying up forward when I get half way up?

[@Zoebby]

Bro is chiseled geez

[@ApeironTO]

whats the point of slow eccentric if we want to train the explosive muscle up? theyre good for slow false grip muscle up

[@jayrawlings9599]

How many times a week should we train pull ups? Not every day I imagine. Every 3rd day?

[@ColinGeorge2470]

Great video brother 👍

[@CameronTella]

Don't forget the role wrist transition

[@emiliotorres9303]

5 consecutive muscle ups by 15 October lessssssgo

[@Dellisola]

Add Vsauce background music for extra boost in viewer retention and engagement.

[@aresquinn8452]

Some day I will get it

[@zRedPlays]

What's the name of that rack that he uses?

[@trevordias7]

guys i am 64 kg and i can weight pull up at 40kg . two years ago i tried muscle up and i failed what youll think will i be able to do now?

[@fall190]

found it harder with the band because it was harder to be explosive with it.

[@RamBam84]

U have to have a lot of core strength for a muscle up. It's most important.

[@kofokss]

So I tried some today for the first time and did 2 in a row easly, so If you want the same listen: learn the pull up and the dip, after you can do about 10 of each, GO FOR WEIGHTED, buy cheap plates and a belt and just do them like that, do 5x5 with good form and if you can do the 5x5 up the weight, In 4 weeks I went from +20 on the chin up to +30 and from +20 to +35 on the dip, If you want the workout I follow just ask ill send it to you

[@bradleynair5063]

Can I have it?

[@kofokss]

@@bradleynair5063 send me your ig, ill send it over

[@kofokss]

@@bradleynair5063 sure, sorry for answering late, do them 3 days then stop then 3 and thats it, first big lift 5x3-5 others 4x8-12 5 × Squat (Barbell) 4 × Deadlift (Barbell) 4 × Standing Calf Raise (Barbell) 3 × Knee Raise (Captain's Chair) 3 × Sit Up 5 × Chin Up 3 × Bicep Curl (Barbell) 4 × Lateral Raise (Dumbbell) Ponedeljak/Četvrtak pull 5 × Chest Dip 3 × Incline Bench Press (Barbell) 3 × Overhead Press (Barbell) 3 × Skullcrusher (Barbell)

[@bradleynair5063]

@@kofokss thank you sir, will try it and let you know how it goes

[@Cay9z]

Been doing weighted pullups for a while and havent trained for the muscle up I think its about time I do, shouldnt take me any longer than 5 months

[@leon.horizon]

What would a training plan look like? How often should I be training pull ups without cutting into my other workouts? It’s so confusing 💀

[@asterixzm]

Ive never make muscle pull ups, but i try it once and did it, then i try several times and failed

[@simonemartinelli2799]

💯💯

[@Warrior433]

I tried a muscle up for the first time and I was surprised I could already do a chicken muscle

[@quantumphysics7093]

Bro please can you help me, im that guy that can do 16 pullups but cant do a single muscle up

[@chaselayman-uw9ei]

I have no strength at the transition phase. What to do?

[@AndreaPrestiofficial]

Bench press proved so useful for me on the purpose...as it translates to military press/hspu it does to muslc up, both of which are a severly triceps involved excercises. Furthermore you can still practice those in the meantime cus it s not about triceps but pecs manly so that s where you re gonna be the most sore on just doing bench press

[@sViorel]

Anyone know where he got that rack from? 0:54

[@yoder903]

I get stuck between the transition from pull up to push up

[@mangemonpain]

"How to do get a muscle up?" -Do a front lever😁

[@JohnsonSmithson]

Is this a reupload?

[@jshash4071]

I think so yea

[@SleptOnKing]

Pull up to the stomach wild

[@rocketmillion]

but i find it very difficult to carry myself up for pull ups…

[@Squeakyr]

Practice on the negatives for now and even use a resistance band if you need to! You'll get there big bro

[@OlympischbriesjeNadaAverage]

Congrats to you'll who can do a muscle up, you're the top 1 percent of all men

[@jauharhabib4462]

I just unlocked my kip muscleup in last 2 month and still kip until this day, i can lift +40kg pullup in 1rm. And since last week i started train +20kg 5x5 sets with 2minutes rest, is it worth for gaining strength for unlocking strict muscleup?? Please i'll be thankfull to anyone who give me advice im really hopeless now😭

[@Kermannator]

I'm with you! In PUs, I was up at sets of 17 reps unweighted. Weighted sets I could do 3 sets x 10 reps with +30kg (36%BW) - dips too, both parallel and straight bar, and still could not do an unassisted MU. I've been stuck for months, despite doing assited MUs 2x/wk (in between other stuff). I got ONE clean, no-kip rep about a month ago and haven't been able to repeat it since. I'm thinking it must be bad technique - and yet I'm consistently applying the "best of" tips I've picked up from various channels on YT. I know my grip isn't false enough, but there must be more to it?

[@jauharhabib4462]

@@Kermannator the main things for muscleup is power while we pull ourself. Do power training/strength training instead hypertrophy bro. I just confused in choosing which program is worthit for me

[@jauharhabib4462]

@@Kermannator sorry for my English before😭

[@Kermannator]

@@jauharhabib4462 hi, thanks yes, I've just changed my training last week - am doing strength for 2 weeks and then alternating strength and hypertrophy weeks. I hope it will help. I just thought that I was already strong enough, given my weighted PUs, when people say you can do a MU if you can do 10x (unweighted) PUs. Perhaps also because I'm refusing to do kipping for either! 🙂