How To: Muscle-Up (Step by Step Progression)

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[@ScottHermanFitness]

*💪 CLICK THAT NOTIFICATION BELL SO YOU NEVER MISS AN UPLOAD!* Being able to perform a muscle up is a true sign uo strength. But it also comes down to technique, so take the time to learn how to do them!

[@makeyoumoved8532]

ScottHermanFitness hi :)

[@YTho-ev1ej]

commenting on old vids are we.

[@urielamari170]

pro tip : you can watch movies on flixzone. I've been using it for watching lots of of movies lately.

[@jonathankingsley3956]

@Uriel Amari yea, have been watching on flixzone for months myself =)

[@SilentMover95]

I have been doing 15++ pull ups for months,but I still cant figured out how to do a muscle up!! After I watched your tutorial, I did my first yesterday. Nice

[@Eddie19XX]

Work on explosive pull ups, basically pull up to chest level.

[@NaderMaray]

what is it that you were doing wrong? because a friend of mine can do it and he can do less pull ups and dips than me (i use a normal grip on the bar, thumb not over the bar)

[@timjeezyy]

nader marey Here are a few tips that helped me learn how to this move. You don't need to be super strong to do muscle ups. If you can already do about 8 pull ups or so, it is a technique or coordination issue, not a strength issue. Your thumb does not need to be over the bar in my opinion, the false grip provides more benefit. Make sure your hands grip the bar tight enough to hold on while still allowing the bar to shift position in your hands My first big tip is use a false grip. A false does help a lot, the video didn't give this much attention, but for false grips just put your palm on top of the bar as opposed to having your palm on the side of the bar as you would when gripping the bar to do a pull up. In other words, rotate your hand clockwise so your wrist becomes parallel with the ground and not perpendicular to the ground, then start swinging. Do the pulling part near the end of the backswing. If you time your pull at the right point in your swing you will go up surprisingly little effort. This is my other main suggestion as it takes advantage of body mechanics so as much force is not required to pull yourself over the bar. You will be better at pulling at this sweet spot over many reps. Good Luck.

[@NaderMaray]

P. Robinson hmmm sounds right, i did get my first muscle up about 2 weeks ago (ABOUTA WEEK AGOOOO) and the pulling part seems to be my problem, sometimes i pull at the wrong time and others at the right time, and your absolutely right about the part where you said that you will go up with so little effort, i feel very light when i do it at the right time, and btw, i should kip with my knees as well right? because quite frankly i dont know how to kip with my knees, and i think explosive pull ups will help me with that (i can already do 15 strict form all the way up and down without kips wide pull ups so in terms of strength i think im alright) so would you recommend doing explosives? and thanks for all the precise explanation you really nailed it :D

[@timjeezyy]

nader marey Congrats! Glad I could help. I have not done a muscle up with knee kipping, I just swing. This is just how I learned to do it, but I plan to try with knees next time I am around a bar. It's a personal preference thing, do whatever you feel more comfortable doing. You don't need to knee kip, but I expect it would help you get more reps and make the movement easier overall. From the video it looks like Scott is pulling his legs in immediately before pulling so he generates more force from his backswing, like a kid pumping his legs on a swing set. This is another coordination skill that gets better with practice. I bet explosive pull ups with knee kips would help you with this like you said. That's great you can do that many pull up reps. If you can already do 10-ish solid pull ups, and want to keep getting stronger and developing your back and biceps and overall strength with this great bodyweight exercise, then it is time to start adding weight to take that down to 6-ish reps. Maybe start with a 25lb plate in between your legs or use a weight belt or vest. Explosive pull ups are fun too, I sometimes pull real hard then switch grips from wide to narrow when I am at the top, then switch back on the next rep. Or do really slow up and really slow down (5-10 seconds up). always mix it up between protonated supinated and neutral hand grip.

[@anamojicafitness]

I like this video. You have teaching skills.

[@tomtommiest]

Absolutely...

[@vimal3895]

Probably the best video for beginners, especially the wrist rotating part. Thanks buddy.

[@ScottHermanFitness]

Thanks Edward, I appreciate the support. Will always do my best to provide a variety of stuff for the community to try! #HTH

[@jacobyuhp]

SCOTT I NEVER KNEW U COULD DO THIS OMG.. MUCH MORE RESPECT FROM ME BRO!!! UR MUSCLES R ACTUALLY FUNCTIONAL AND NOT JUST LOOK.

[@ScottHermanFitness]

Of course! always happy to help!

[@DanielleMalkinNinja]

You're the first person I've watched who's mentioned the wrist rotation piece. I think that's my problem. Thanks so much!

[@leogregorc]

+Danielle M. same here. and i have watched a few vids

[@DjDoidera]

+Danielle M. Or just use a flase grip, and do slow muscle ups ^^

[@hookedonthebay3890]

I agree and guess what? I always get stuck at the top and my wrists are down and not rotated up!

[@dmorgan0628]

I tried doing Muscle ups the other day, I'd slam my chest to the bar area and I was like wtf I can't rotate my body up, I never really did dips until recently :(, and I'm finally doing explosive pull-ups not slow dead-hangs. I feel like Muscle ups require a lot explosive energy and I've stuck with strength training for the last 5 years.

[@DjDoidera]

Dan Morgan Just keep trying, at anytime u will do it

[@rickmatthews4256]

Great demo thanks.... Just turned 69 and would like to do my first one before or on my next birhday...

[@BoredbroDotCom]

great, amazing at your age. start doing tons of pull ups.

[@svennetjes5978]

They can call you Grampa Hulk in a couple of years!

[@ComMander0525k]

+Rick Matthews ur kidding right ?

[@realitycheck87]

inspiring

[@DJabbes]

wow amazing man

[@NickPangburn]

I wish I actually had somewhere where I could do this without hitting my head on the ceiling or touching the floor...

[@simondllr998]

or alot of people watching you (the gym)

[@botten4187]

+simon dellros when you realy want to improve your body, you have to learn to give zero fucks about the people watching you!

[@maeyham4336]

Nick Pangburn go to the gym, fuck what people think..

[@sukmadek8626]

I hit my head on the cieling when i do muscle ups in the gym

[@D4Z3D_]

rock climbing gym

[@ScottHermanFitness]

Thanks Pavan!!

[@ScottHermanFitness]

Thanks Luke!

[@mrix]

Finally just managed my first muscle up after 14 long months training! I am buzzing!

[@THEADZBRADZ]

Congrats! I still can't lol..

[@mrix]

THEADZBRADZ Hi there, many of these videos are created by people who have already achieved the muscle up, its so easy to explain the process, many of these videos state you only need to do 10 dips and 10 pull ups before you can achieve the muscle up! I was doing around 30 dips and 20 pull ups but still never had the strength to achieve a muscle up, I found just going though the process of a muscle up every 3 or 4 days gained the strength required, I am now only getting 2 muscle ups together and trying for 3 at the moment, best of luck with yours, its a great feeling when you finally achieve one!

[@THEADZBRADZ]

Good going! I'll get there someday, practice is needed tho

[@getrekt7613]

***** People use kipping during muscle ups mostly because they exercise their back and arm muscles during the part when they're pushing themselves above the bar. Maybe because they aim for it, maybe because they're lazy, maybe because they don't give a fuck and do it as they see it fit. They compensate with perfect form pull ups.

[@shaked5911]

mrix and now?

[@KeithHoranParkour]

Good tips here Scott. I'd also suggest adding negatives by starting above the bar already. Practice slowly lowering from the top of the muscle up position down to a hang. Negatives for this move will really help people understand the motion of the hands and wrists during the transition, which tends to give people the most trouble when learning. It will also give people an idea of how much strength to add to the grip (which you covered in the video.)

[@KeithHoranParkour]

+Ken Miller You're welcome man! And give it a shot, you will notice it going to work immediately! There really is no set rule between pull ups and muscle ups but I imagine if you can do 15 pull ups you're physically able to pull off at least a muscle up, maybe a few. Just work at that transition technique and you will have it in your next or following workout. =)

[@venczchannel]

+Keith Horan you should do a tutorial too in muscle ups dude looking forward with it ! :D

[@kattengustavsson9821]

i cant get the motion right. i ca do about 13 slow pullups but not this. my bar is lose and can spin- would this be a problem?

[@jeraisnaturalfitness9313]

@@KeithHoranParkour dude is it ok to practice the muscle up on a bar on a squat rack coz their is no low pull up bar. Is it safe to train using that?

[@ScottHermanFitness]

Thanks Dean!

[@ScottHermanFitness]

Thanks Kenny!

[@JimmyNaraineOfficial]

Very well explained buddy! great video

[@Chipwhitley274]

phhss... I don that all the time getting out of a pool.

[@JonArgaman]

Theres pretty much 0 gravity on water so multiple the difficulty by like 100 to compare to earth gravity :/

[@ScottHermanFitness]

thanks Michael!

[@ScottHermanFitness]

Happy to hear that! Thanks brotha! You will get it!!! #HTH

[@markusmannen74]

I went from one newbie muscle up to doing 7 muscle ups in one day because i suddenly did it with the right technique

[@swamibr0]

Honestly... this was a really helpful video. I don't normally leave comments but I wanted to share the complement. Great Job!

[@ScottHermanFitness]

Thanks brotha! appreciate the support!

[@ScottHermanFitness]

thanks man!

[@SuperParkour3]

Did my first today! I have been training so much for this one! :D

[@SuperParkour3]

i use a little momentum but not much ;)

[@SuperParkour3]

I dont know but i train a lot of pullups so that should not be a problem ;)

[@jacobyuhp]

can u upload a vid teaching me how? i can only get the bar to my chest with my left arm trying to one hand dip up but not fully up yet

[@SuperParkour3]

jacobmufasa you asking me or? :)

[@ZombieDestroyer991]

how can you not do it ? im 14 and im fat and i can do it !

[@michaelcamden1]

Thanks for the suggestions. I thought the band idea was fantastic ( i have never seen anyone do that) It's a shame all these kids are on here cutting you down. I've been body building for 20 years and this style of training is so challenging (i love it) attempting to do a muscle up at 205 is no easy task. These kids at a skinny 100-130lbs talking big game don't realize the difference. Also did any of you think that maybe he just finished working out before he made this video? Heck when i'm tired i'm useless. Good job man. Great build (i can tell allot of work went into that)

[@joshwilliams844]

Looks like a bitch to do haha

[@JM1675]

I weigh 210 pounds so a muscle up is extremely challenging. Even 10+ pullups. A rubber band is a fantastic idea!

[@ScottHermanFitness]

thanks brotha!

[@ScottHermanFitness]

you are very welcome!!!

[@mpotts461]

Question: Is the goal of the muscle up... to essentially do this routine until you can do a muscle up without any momentum...?

[@joelscb]

damn. thats a good question

[@realpyro8137]

yes because you will build that strength thats needed to do the muscle up.

[@aragornelessar7399]

Why don't you go try be a smartass somewhere else? Loser

[@realpyro8137]

***** who you talking to?

[@aragornelessar7399]

The idiot that started this thread

[@TeamInvisibleMovies]

Thanks man!

[@ScottHermanFitness]

No problem bro. I hope you get your first Muscle-Up very soon! Then as you get stronger you can work on having stricter form! #HTH

[@hasse6930]

+ScottHermanFitness did my first muscle up today 😊

[@delealli9713]

+gamingvideosonly (mostly coc) how long did it take to do it

[@hasse6930]

Dele Alli A few weeks of practice (i could do 13 chins before i started to practice)

[@ScottHermanFitness]

anytime brotha!!!

[@HomicidalDavid]

I did these back in 09 back when I had little muscle, but had some back muscles. Started doing them this year, but they were hard at first -- surprised I could do them. Is it normal to get sore from these? Doing 6-8 pull ups won't make me sore, but the muscle ups did.....

[@ScottHermanFitness]

Thats great man, and yea definitely expect to be sore. You are working a lot more than just your lats and biceps! #HTH

[@jonop1499]

Yep muscle ups are definitely a bigger challenge for your muscles. I can do as many pull ups as I want and won't get sore. But with muscle ups it's a completely different story.

[@jonop1499]

Seth Beavers The problem with that many reps is, that you don't stimulate muscle growth but you rather train your muscle stamina and that's not the goal I want to achive atm. I usually do 4 sets of 10 with 15-20 kg extra weight - or alternatively I start with muscle ups as many as possible and then I do as many clean sets of 10 as I can do - I usually do 5 muscle ups then 10 pull ups directly following, and then 3 more sets of pull ups of 10. My muscles are completely emtpy after that proccedure, but they won't get sore.

[@GauraangDhamankar]

Jon OP Maybe you could try progressing to one arm muscle ups.

[@dppmetin]

Jon OP

[@Zachary1234567890Mon]

thanks man! I wasnt able to even to a chin up before, and after 3 tries i did 23 muscle ups in 33 seconds!

[@xoxbotattackd3tectxox505]

Ur kidding right 😂😂??

[@dancalis3319]

+Dionysus I did 50 muscle ups in 40 seconds,, beat that!!

[@blidiotwoofghidiot3627]

a year after this vid I managed to do 69 muscle ups in 3 seconds

[@AshtonFitness]

This is such a great video! This video was one of the most useful videos I watched when learning my muscle up. Thank you Scott!

[@ScottHermanFitness]

Thanks my friend! Appreciate the support! #HTH

[@TheAnkhorus]

Awesome instruction Scott, are you a gymnast?

[@ScottHermanFitness]

thanks my friend but no I am not. just a little bit of everything I guess :)

[@isolator86]

ScottHermanFitness

[@aidanscovers]

He also wouldn't weigh as much or be able to compete in shows and stand a chance. Nub.

[@ScottHermanFitness]

no. but I am pretty limber :)

[@isolator86]

aidanscovers i

[@WojciechP915]

Does it help if you're russian?

[@ymiwatchen]

Bill T in mother Russia the pull up bar does muscle ups on you

[@els3099]

Yes

[@ScottHermanFitness]

awesome man! let me know how you do!

[@ScottHermanFitness]

thanks brotha!! so happy to have been able to help you! #HTH

[@Vahvafitness]

Yeah this is a "fitness muscle up". Still respect to Scott Herman, although his muscle up form needs some work.

[@navsquid32]

If this were a CrossFit video, people would be talking trash about the use of momentum. But it's not, so they don't.

[@ironjawedangels2812]

True but this is probably one of the only exercises where that kind of movement is actually necessary and not dangerous.

[@navsquid32]

Bruce Turnbull It's actually nearly identical in the bottom position as a kipping pull-up, so no. If you're strong enough, you don't need momentum, right? At least that's every non-CrossFitter's argument. Every non-CrossFitter is against momentum until they use it.

[@charilkon]

Matt Williams If you need momentum to do a pull up that's fine, but anyone will tell you that it's harder to do a pull up without momentum. If you can do 5 pull ups without momentum than I don't see the use of momentum. You're cheating yourself by doing so. Now if you're doing it for cardio than I guess that's different but if you're going for lats, shoulders, etc. than you're cheating yourself with momentum by just making it easier for yourself.

[@navsquid32]

Ojin I'm not disputing that from a purely skeletal muscle standpoint, that strict pull-ups are more difficult than kipping pull-ups. That's not in dispute. The overall load your body bears during a kipping pull-up is higher than in a strict pull-up because of the presence of dynamic forces, whereas strict pull-ups exist nearly quasi-statically. You should absolutely be able to do strict pull-ups before you try kipping pull-ups. I suppose the "point" of doing kipping pull-ups is for volume and speed. For instance, one of my workouts the other day was a 10-9-8-7-6... format with pull-ups and some other movement. I went through the first few sets with strict pull-ups, and when I was exhausted and only able to do sets of 1 strict, then I switched to kipping. Kipping keeps the heart rate up and brings other connective tissue into the movement.

[@Rosajr101]

Actually.... The load baring on the body isn't where you think it is in a "kipping pull-up," if you listen to what this guy just explained was your using your knee drive to throw you up and back, let's remember the only muscle being utilized at this point is the shoulders bc your holding the bar/rings. After that you pull yourself to the bar giving the rest of your moment to the top part of the exercise or whatever it is, then you use your tricep to push up from there. That's two body parts not the whole body if your not going up and pausing, then your just swinging your body and building a grip bc the repetitive swinging motion just launches you back up until you come back down and catch yourself with the grip!

[@KennyLiang]

one of the best muscle up tutorials available - thorough, concise, and easy to understand.

[@ScottHermanFitness]

Thanks Tom! means a lot!!! :)

[@KFC-rl9wr]

I didn't know you were a homeless man from venice beach

[@kenny_flo]

Reference from Conor McGregor?

[@els3099]

Tf

[@bs-wx5km]

but I wanna do a muscle up without any momentum...

[@B-Bad]

+bs Can you do it with momentum?

[@firebreathingfirebreather4042]

that simply requires strength,little technique is needed,but if you cant do arround 15 pullups chest to bar and arround 25 dips your strength is most likely lacking

[@DanDamnedRoad]

Are these reps indicators should be taken for doing a muscle up ''without momentum''?

[@dmorgan0628]

Thanks for the advice, I usually just do around 7-8 pullups and 10-12 dips per set. I'll have to increase my rep count than!

[@whitewolf0074]

id think so, i can clear those numbers and cant do a muscle up

[@malikabdullah8249]

This has been one of the most comprehensive and yet shortest videos to learn this. Thanks. Gonna try it your way.

[@ScottHermanFitness]

AWESOME!! keep me posted on your progress! #HTH!

[@ShatterTheSkiesAbove]

Not trying to be rude, but if you learned how to kip, you'd be able to do a lot more than just 4 muscle-ups.

[@ek2418]

If he used a ladder he would be able to do more than kipping, I use an elevator but, then again, I am very advanced.

[@ScottHermanFitness]

Ek Me I would like to try the elevator technique, sounds legit :)

[@gonzalochairez677]

Lol nice username im guessing your a Trivium fan?

[@ek2418]

ScottHermanFitness I do have a program, only 49.95, 120 hours of workout condensed into only 3 minutes a month with my secret techniques. I also supply some premium bovine manure based protein shakes, I call it BullShit xtreeeeeeme!

[@getrekt7613]

Kipping during a pull up is like fucking your girlfriends thighs instead of the suggar walls. It may feel good, but in the end - you're lying to yourself.

[@sfflyer123]

dude, you need to buy some looser shorts. these are too tight.

[@Hopelesslyamazing]

The quality of your videos has improved leaps and bounds since you first started your channel. I love watching all of your videos

[@ScottHermanFitness]

oh I have been able to do a muscle up for years my friend. :) But definitely much stronger with it now since I have my own studio to practice in!

[@ScottHermanFitness]

I will be looking forward to it! #HTH

[@TheMarkoPoloProgram]

Out of all the muscle up progression videos, this is by far the best and most informative one. I like that step by step explanation with low bar. Going to try that this week. Thanks!

[@ScottHermanFitness]

You are very welcome! :)

[@RichieDavid83]

Probably the best tutorial I've seen on doing muscle-ups!

[@GreenSnafBB]

I'm looking for a tutorial for muscle ups like this like forever , i'm glad that i watch your video! Please continue the amazing job! 💪

[@ScottHermanFitness]

Thanks man! Been training hard! #HTH

[@ScottHermanFitness]

this is how I learned, so that is why I am teaching it this way :)

[@ScottHermanFitness]

You will get it brotha! sets of 10 in no time!! #HTH

[@swaytech]

One of of the best videos on this subject I've ever seen. Great breakdown. Thanks! This workout is one of my major goals this summer.

[@ScottHermanFitness]

anytime! :)

[@themreerste]

I was waiting for this one, looking forward to try it out tomorrow. Thanks for the progression vid!

[@anthonymccune9252]

Thanks for making the video. Best step by step progression so far.

[@edwardjones3191]

Hey Scott! I just wanted to say thanks for putting up so many great videos. I don't watch all of them, but I think the versatility you provide is perfect and there truly is something for all abilities because of this. Been wanting to try muscle-ups for a while and now have the perfect set of progressions to try and do so; thanks again!

[@ScottHermanFitness]

coming soon!

[@CoachL95]

Nice instructional video. The best I've seen. Thanks.

[@MingYeeLim]

after so many years.. still one of the best explanation on how to muscle up!

[@Tbreeding20]

Thanks, Scott. I've been training to do a muscle up for quite some time now. These helpful tips will greatly improve my form and practice. I'll let you know when I complete my first rep. Keep the vids coming!

[@rubenacosta1830]

Best MU tutorial I've seen thus far....nice work!

[@ScottHermanFitness]

Still working on my front lever... getting close!

[@ScottHermanFitness]

every day!

[@JeremyhTheBounce]

Just did 3 today which is the first time i've even got a full real one! Thanks Scott Suprised how much easier it became after putting his tips to work.

[@logankladue]

Great video. That part about pulling forward with the momentum instead of up and keeping the wrists locked is exactly what I needed. Thank you so much!

[@ScottHermanFitness]

thanks my friend! #HTH

[@sellickusa]

definitely the best "How To" video on these. I have been working on doing solid strict pull ups and I'm feeling great with the chest to bar. I'm looking to nail down some muscle ups in the next 30 days......just in time for my birthday(36).

[@glennkoleth6532]

This is quite possibly the best muscle up instructional vid I've seen

[@CHIXRADZEgio]

thanks scott ! your my favourite person on youtube.

[@ScottHermanFitness]

try my shoulder warm-up video!

[@stealthmullet]

really looking forward to getting back from holiday and giving this a go, thanks for the tips!

[@Naregmusic]

Good stuff scott! Always the best videos

[@Diabeetjuice]

Possibly the most sensible tutorial out there!

[@0ffypl]

Thanks man! A great example of step by step progression, I'll try that tomorrow :)

[@Rhodenderon]

This is the best explanation on youtube of a muscle up!!! An estimated time line when u are able to do which part would have been a good addition but everything else is so great and helpful. Thank you very much.

[@ScottHermanFitness]

You will get it Troy!!! #HTH Thanks for watching!

[@ScottHermanFitness]

happy to have been able to help you :) #HTH

[@ompafallera]

Been wanting to try out muscle-ups since your first video about it, so thank you Scott for putting this up, gonna try some tomorrow!

[@ScottHermanFitness]

sure can!

[@Mr.OnyTay]

I needed this video. I've been trying to do the muscle up after watching and seeing the demonstration. But you helped me by explaining thoroughly.

[@wanderingwade8877]

You really broke it down in the best manner that I have seen. Great job.

[@Verdad2024]

Dang best video on this I seen and got me doing 3 on my first week! I tried to learn myself and sucked at it. This guy covered every aspect. Great job man and thanks for the help!

[@whiteshadow5193]

Can't thank you enough Scott. Great explanation. Will try this in my next session.

[@DennyMui]

great tips. can't wait to try them out!

[@ScottHermanFitness]

oh yeah!! Brooklyn!!! :)

[@ScottHermanFitness]

You will get it!! keep trying!!! #HTH

[@alexzocker9724]

i did yesterday my first muscle up i can not belive it . i am you so thankful . ( THE TIPP WITH THE LEGS ARE SO IMPORTANT FOR THIS EXERCICES !!!!!! !)

[@punishmentbegins]

Im bout to go to bootcamp. I have been doing your workouts for about 8 months and am in the best shape of my life!

[@blacksam70]

I found the use of the resistance band so efficient! Thank you a million!

[@x4dixont]

possibly my fav video of yours so far...and ive been seen em all!

[@haydencharles3965]

I am going to attempt this tonight! Thank you so much for the excellent guide!

[@Davence53]

SCOTT!! SCOTT!! I did my FIRST Muscle up EVERY TODAY!! Thank you soOoo much!!