I Went from 0 to 10 MUSCLE-UPS in 1 Year

In 2022 I went from 0 muscle ups to 10 - in a row.
Today, I'll summarize everything I learned by training muscle-ups for a year. Which includes:
0:00 0-10 Muscle-up Transformation
1:23 3 Reasons Why I Wanted to Do Muscle-Ups
3:06 Bar Muscle Up Prerequisites
4:37 Testing my Max Reps
6:12 5 Bar Muscle Up Technique Tips
7:47 The Best Bar Muscle-Up Exercises
10:05 Could I Have Achieved my Muscle Up Faster?
11:15 Common Muscle-Up Training Questions
11:41 How Often Do I Train Muscle-Ups/Calisthenics Upper Body
12:03 Why You Can Ring Muscle-Up but not Bar Muscle-Up
12:10 Are Muscle-Ups Beneficial for Overall Strength
Blog Post:
summerfunfitne...
Muscle Up Workout:
summerfunfitne...
* I'll be adding another muscle-up workout to this page soon! Make sure to bookmark it!*
What is a Muscle Up:
summerfunfitne...
How I Learned to Bar Muscle Up in 3 Months:
summerfunfitne...
Follow me on Instagram for unique #calisthenics tips. @summerfunfitness_ / summerfunfitness_
Calisthenics Equipment
lebertfitness....
CODE: SUMMER for 10-20% off
Sustainable Activewear:
wolventhreads....
Code: Summerfunfitness
Vegan Athlete
Hand Balancing 🤸🏽‍♀️
& more 🏋🏽‍♀️🧘🏽‍♀️🧗🏽‍♀️

[@robyn28reiki]

You're channel is amazing!!! Can't believe you don't have more subscribers. Your content is amazing thank you so much 💗

[@Summerfunfitness]

Thank you 💓

[@justinschexnayder8485]

Just gotta stay the course. The subscribers will come.

[@common_wolf]

Rip right is the reason 😂😂

[@AmazingClips12]

​@@Summerfunfitnessrespect 💀🤝

[@kbozeman7769]

❤

[@astrospeedcuber]

Being a young male, advice from women actually is often a lot more useful for me than that from other male fitness content creators. Thank you!

[@whatiswhat6123]

😂😂😂😂😂

[@hadassah6085]

She’s got a lot of practical advice. Noticed the men’s ones I watched (as a female myself) didn’t have as much practical advice.

[@ethanstewartstevenson7309]

It's because women aren't as genetically gifted as men in terms of strength/athletic ability, so if they are able to attain competence in difficult movements like this, they REALLY had to be dialed in on technique/form.

[@kingfaats]

She a Beast! !🤙

[@reddon1969]

They listen and communicate better

[@ZawaFitness]

This is insane. Truly inspiring.

[@Summerfunfitness]

Thank you!

[@markpozsar5785]

Really inspiring for gymbros like me even, also very nice back development you have, especially impressive "Christmas tree" on your lower back.

[@tobyncummins]

Love this girl’s attitude, she’s a positive minded fighter.

[@todzilla09]

Girl POWER!!! There are just as many guys that can't do a muscle up or a pull up. You are an inspiration to men and women alike. Stay strong.

[@Hanse-dx1wv]

I‘ve never really seen a woman on youtube doing calisthenics, this makes me so happy and for some reason I‘m also kinda proud of you!

[@danhayek]

I am very impressed with your ability to do 16-17 pullups when you started working on this. I can do 12-14, hoping to learn to muscle up this year, you're an inspiration!

[@sandradebeer1035]

Your basic strenght before practicing musups allready insane . One arm strict toestobar😮 this is a very usefull tutorial also for men

[@zackkurs9134]

You’re very skilled; Your speaking + delivery is always on point

[@Summerfunfitness]

Thank you :)

[@somoto9917]

I started calisthenics about 1 1/2 months ago and I’m so stoked that I found your channel ❤️ calisthenics women let’s gooo 🤙🏻

[@Andreas16375]

What a woman sheesh

[@NeillWylie]

Not gonna lie. This is bloody incredible! Congrats on your achievement here.

[@tryin2380]

you have a frigin six pack on you back! i love it!

[@notthatguyduh]

These videos are awesome. Definitely a natural teacher -- thanks for making them

[@prof113]

Impressive journey! I've been in the hard core fitness game for 4 decades. I never tire of seeing people win! Thank you for documenting your explorations.

[@RapidBlindfolds]

Great content, your gentle and patient delivery really disarms and makes the viewer feel comforted and supported, something that a lot of showboaty aggressive fitness people struggle to do

[@patrickdevlin2841]

I appreciate the idea that when you reach a plateau in your progress it helps to develop a more challenging goal to work toward.👍

[@VudrokWolf]

Only one detail, when they questioned about the muscle-up being hard on the shoulders, if you have week shoulders don't try muscle-up, work on your shoulders strength and stability prior to attempting to work on your muscle-up, she didn't have any issue during that year because she also worked on shoulder strength and stability (rings holds, hand stands, etc).

[@ahmadzueter7342]

Honestly your videos are amazing. Your energy and style make your videos entertaining and educational. Glad that I found your pages, and thanks for answering one of my questions!

[@Juliana-hi3vp]

PERFECT. I LOVE IT! I just did 1year of crossfit. now i can do alot of push upps. and for 2024 maybe handstand or more rep of pull-ups =).

[@moredatesmorefiber3526]

wow. I guess straddle planche is next for you. you got this!

[@Summerfunfitness]

Currently working on just achieving the advanced tuck. Planche is on a whole different level 😅

[@Miliena31]

You're so strong. My upper body is so weak but I keep going. Thanks for sharing your journey

[@abrahamlincoln1600]

Literally began muscle ups because pull ups got boring. Thats fire 🔥🔥🔥

[@robertoclaux8654]

It's always great to see a different perspective from learning a movement like this. I've seen so many tutorials from a man's perspective (and one that is already ripped), that I was beginning to think that you had to be absolutely jacked to do this. Not that I'm implying that you are anything but strong (that much is freakin' clear), but this video has shown that anyone can achieve this movement by maximizing on the basics. Thank you for the great content.

[@danthemac6227]

Mate she's fuckin jacked

[@yudzin88]

LOL She was a f*ckin beast when she started MU practicing! Maybe you can say this for Geek Climber but not for her.

[@weedhash1031]

Respect from france ! you are a machine !

[@Summerfunfitness]

Thank you :)

[@weedhash1031]

@@Summerfunfitness just for your thank you i must sub to you keep it 💪

[@MrBalor89]

I've tried so many times, but for the life of me can't do a single muscle up 😭 I'm not a rookie at calisthenics either and can do 60+ push-ups, 20+ pull-ups, handstand push-ups, etc. I haven't really seen a girl doing a muscle up before, its impressive and humbling at the same time. I think going from 1 muscle to 10 is not as impressive as being able to do it, because as soon as you do it for the first time, it's like turning on a switch and you'll be able to do it every time, gradually improving technique.

[@jayceontaylor9209]

I've been in the same position as you. I can do 20+ pull-ups and I can certainly do more than 60+ push-ups but I could never really do muscle-ups. Now I can and the one thing that made a huge difference was placing my thumb over the bar instead of gripping the bar like I would when doing pull-ups. There are many helpful tutorials online as well. You definitely got the strength to do them.

[@user-fm8eh4ln1r]

i plan to become a pe teacher and your videos gives me more motivation to take care of my body. Thanks a lot

[@jamesdellaneve9005]

I am going to try this. I am 63. I can do 80 pull-ups in sets of 10 to 6 as I get tired. I’ve wanted to do this as a goal for an old guy. A year seems like a good goal.

[@yianpap6093]

Try but be careful, you know joints and stuff, elbow tendonitis etc. Suddenly going from controlled movements to something more explosive may be risky. You need to go very gradually.

[@jamesdellaneve9005]

@@yianpap6093 It took me 1 year to get up to 10 in a set. I’ve been able to maintain it for the past 7 years. I’ve noticed that it’s getting harder as I age. We’ll see.

[@yianpap6093]

@@jamesdellaneve9005 Keep going James, I'm 10 years younger than you and at the same level and the only difference I see with when I was younger is the slower healing of injuries. So that's what I prioritize and tell others, we need to be careful with anything that we haven't tried for a long time, or ever. Better not get injured if possible, while still trying to improve of course. I think it's possible;)

[@jamesdellaneve9005]

@@yianpap6093 Thx for the encouragement.

[@anthonychau5113]

I did not see 4:23 coming, that is insane!! I get your instagram feed and randomly and followed you but didn't realize you were self-taught and no gymnastics experience until now; I salute and admire you even more!

[@ashe1317]

oof, muscle-ups are definitely #goals for me but they're still being elusive, goshdarnit. but i think i have your initial problem, too, where i'm just not explosive/high enough on my pull-ups. guess i gotta practice that sticking point instead of avoiding it like the plague lol also that clean muscle-up where you have your legs vertical and just glide up past the bar? freakin' impressive 😱

[@wakjob961]

Hanging leg lifts... that's really helped my core.

[@neiljoy8465]

Your a stunner! Your strength and composition is balanced beautifully💞

[@ethanstewartstevenson7309]

Keep your authenticity. You seem genuinely joyful about your progress, info, etc. Keep it up.

[@BipolarCourage]

It's rare that can see defined lower back muscles.

[@Lperw]

Good job! Proud of you and keep it going, I am on my own journey to do my first muscle up, it takes a lot of time and failures. But it will come eventually!

[@TechHead03]

Awesome video. You're so strong 💪💪 and you have the best Christmas Tree I've ever seen 🌲🎄 Edit: for those who are wondering, the christmas tree muscles are the erector spinae muscles of the lower back.

[@nadine010]

Thank you for talking about the female cycle!! I admire your strength ☺️

[@Summerfunfitness]

😀 Wish it was something I knew sooner! And thank you

[@jsg9575]

What I really like was that your early attempts still had good form

[@Strengthside]

dam nice!

[@harisjaved994]

Yt algorithm is crazy

[@lea7832]

Your content (and energy!!) has been a true inspiration and motivation to train! Thank you sm

[@Summerfunfitness]

Thank you for being here! Your support is appreciated

[@sonyaandreeva3792]

Really inspiring. Thank you! People around me usually think that girls doomed to be weak. I try to rebel against this idea and train to gain strength and skills, but I have no strong woman around me and sometimes I think I can never achieve my goals. So that's cool that you share your success because it shows the very possibility for a woman to make such things as muscle ups 💪🏻

[@yusufabdulloh]

Dang, you are so strong, I can't even do 10 MU, 6 is my max. Respect.

[@wkw4095]

I had a goal to do as many pull ups as I can in 1 hour. I got up to 278 real pull ups. What's cool was I would get to the point of only 4 reps at a time from being tired and then out of nowhere do a set of 10. Being 57 it was hard to reach my muscle up goal. The bands helped a lot. Now I can do one muscle up at a time without band assistance. Usually 10 single muscle ups between working out various body parts at the gym. I'm really stuck at one MU at a time though and I'm finding my left elbow is getting achy from them. I'm here looking for tips ;)

[@osuplaeyurreallygood]

correct answer to why you would learn the muscle up is it just looks cool as hell

[@atharvajoshi1003]

I just learnt to do pull ups and it took my almost a year. My next target is muscle up and this video is definately helpful. Thanks. You are a very strong lady.

[@thehalf8]

your back looks amazing.

[@SanjeevKumar-gi3du]

U r so impactfull...

[@taborgreat]

great work and the documentation of the whole experience is very well done and helpful

[@Will-qz5jw]

Hard training & consistency. Very nice work. I'll explore your channel. Thanks.

[@entertainmentfan1463]

You channel is exactly the type of strong woman channel I love. I think you're next goal is to see if you can do a one arm muscle up that I saw a dude named Magnus Midtbo pull off. I'll also be curious how much you can lift on the lat pulldown machine and rowing machine because Magnus did a collaboration video with Eddie Hall and even Eddie was shocked at Magnus's numbers. I think it was like 138kg/304lbs (full stack) for lat pulldown and 280kg/617lbs on the rowing machine.

[@Roki-Roki]

I did it on the rings 1st try, could do maybe 5 pullups and dips at the time. On the bar it is impossible for me, did chicken wing it, but i really don't practise it probably ever. I just like the basics; pullups and rows, dips, pushups, weighted pullups/rows/pushups/dips. Am more into military/prison style calisthenics, some type of a circuit training. Currently most, one set pull-one set legs, one set push - one set legs, rest sometimes more sometimes less. Usually use kettlebells for legs maybe a barbell from time to time. Really fell in love with this style of training, but you need an oxygen tank in the back for it 😵😩😄 But like to watch people like you who are more into skills, cos my training is boring. You are really good in handstands, and an awesome channel you got here, hope you inspire more girls to get into it ✌️

[@caerulemusic]

i am in the state you talk about where i feel strong at pullups but want the new challenge - so this is very helpful, thanks!

[@userAndix]

uhm, mad respect I am learning muscle ups right now and you have an awesome pyhsique. good inspiration omg

[@michaelmazzei9037]

Do you have a gymnastics background? If not, EXTREMELY impressive with the handstands, giants, etc along with the advanced yoga moves. I may not achieve everything you are able to do, but I like the methods for training to do muscle ups. Thank you!

[@Summerfunfitness]

Thank you :) And I have never done gymnastics, dance or any formal training. I started calisthenics as an adult.

[@mango8999]

That's so awesome and inspiring!! :D@@Summerfunfitness

[@AllArePreciousToHim]

Wow!!! Girl, thank you for sharing your story! Mine is similar. It’s sooooo encouraging to hear your story on how you got started. I’m so excited that I found you. I look forward to watching your content!

[@MikkoRantalainen]

I was a bit disappointed to see so much kipping in the intro but I was happy to learn you go for perfect form later. The moves around 3:09 look super nice, too.

[@Summerfunfitness]

Gets better and better with time :) Here's my muscle up to handstand as of last week: kzbin.infoI44Fh8LzzO4

[@yann5524]

I have watched quite a few MU tutorials as I am working on it and yours was one of the best if not the best ! Thank you !

[@abaseenstrength1263]

I love simplifying stuff to both men and women. Weight pullups/chinups are the key to front lever, muscle ups and one arm chinups. For men 100 pounds of weighted pulls for 3 to 5 reps should be the goal. For women i would say 50 to 60 pounds for 3 to 5 reps. The magic about weighted pull ups are that once you get brutally strong in it you can learn front lever, one arm chin ups and muscle ups alot faster maybe in couple of weeks to months. Another important accessory which most calithenics people aviod is deficit bent over barbell rows. It carry over to your weighted pull ups pulling strength alot. The strength goal for guys should be 225lb 4 to 6 inches deficit barbell rows for 3 sets of 8-10 reps twice a week. For women the goal should be 135 to 155 lbs 4 to 6 inches deficit barbell rows 3 sets of 8- 10 reps twice a week.

[@lacticacidlaw]

Can I meet you in person? On video, you and Malin Malle are the only women I've ever seen do a muscle - no one in real life. I saw one do a kipping muscle up and a few do a ring muscle up, but no bar muscle up. I am very impressed that you said at one time you couldn't even do a pull up! I adore the self discipline and committment. After doing three bar muscle ups, I developed a shoulder impingement in part to lack of mobility. I took time off, increased my shoulder mobitlity range, and now do many more ring muscle ups. You've put together quite the video! Well done!!

[@stevewaugh766]

Excellent advice & you are really strong! Thanks for sharing & motivating us!

[@TheNewCrap]

The muscle up is a fun starter challenge when getting into more serious skills. Mostly because you learn a lot about your´re body and how to use the muscles you have mostly because it can be done in more ways than one. For starters is an explosive muscle up requires mostly a strong form and descent skills and can be learnt quite fast. The slow muscle up should take about 3-5 seconds to do and requires a lot more strength and movement control. Good video to motivate more people to try more, and hoping want more from themselves.

[@crappeeus13]

You r incredible and I fallow every video & I respect all ur teaching & training ❤❤❤ U r my inspiration & I will keep going baby steps thank you so much for sharing such an amazing videos. BTW u are an eye candy beautiful girl keep up the good work bravo

[@FitnessAndLongevityWithHan]

Wow! That’s incredible shoulder mobility you displayed at 15 minute mark! I started a few journeys myself at 50 and love that at 52… I’m still picking up little tips from youngsters like you! Great work!!

[@ChaosLv99]

From someone who just reached 15kg weighted MU and is coached by a street lifting athlete who is close to 40kg MU, here are a few tips: - don't flare out the elbows, never, even during the transition: you have to keep them close to your body to protect the shoulders and to better engage the triceps during transition. - high pull ups: you have to "complete" the "C" by touching the bar with your body at the top of your pulling, in the video you are way too far away from the bar and from the ideal MU trajectory. - kip: there was not a single clean dynamic MU in the video, even the ones from Natalia and Malin are heavily hip kipped. You have to engage the glutes so that your straight legs stay also perpendicular to the ground for the entirety of the movement. Here is an example of a mix of weighted pull ups and perfect muscle ups that are valid in competitions from an italian athlete and coach: /shorts/Gm3YIbWx6pY

[@samuelbonacorsi2048]

Excellent command of basic calisthenics, you should be proud of your hard work.

[@gingermariska198912]

For how many years have you been working out? How many days a week do you workout? And how many hours a day? Twice a day? Cause daaaamn, that is a hella lot of hard hard work

[@suzumikaze3459]

Amazing !! Please keep posting more calisthenics workouts and Thanks❤💫

[@physicalimprovement8384]

Always looking to improve. So glad I discovered your channel. Thanks for the extremely well explained breakdown.

[@LuvYourMusicLuv]

Im trying to learn muscle ups too. Wish you were here where i can learn from your coaching. Is motivation

[@PullupDip]

Damn strong progress!💪

[@TravisBaginashvili]

Is the difference between your new muscle ups and the old muscle ups just the fact that now you can do them with a regular grip as opposed to a false grip? I would love for you to do a video elaborating on the difference between slow, false grip muscle ups and normal grip dynamic muscle ups and what it takes to achieve either one. Thanks! You are a huge inspiration

[@entertainmentfan1463]

Your channel is amazing after stumbling upon it. Now you need to do Magnus Midtbo's challenge of the one arm muscle up. That would be too priceless if you can do it.

[@wilyp991]

Thank you for sharing your experience! I'm at one pull up at the moment (after 4 months of gym), when I reach 18 I'll start trying this ;).

[@pradagio_]

Brilliant video!

[@MarkLidsterfitnessgeezer]

Very impressed with your strength, technique, skill and conditioning as well as the way you present your very informative content. The only thing I would say is that bands were fundamental for me in gaining my first strict muscle up. Just by decreasing the band strength after reaching a certain number of reps I have taught many people to gain their first muscle up too. However I do appreciate there are many paths to the end result so I'm not saying its a better way just an effective altenative to no bands. Keep up the great content!!

[@naschahoof7934]

I went from 0 to 13 in a row once i managed them. Cant actually do them anymore but am trying to get back to being able to

[@jfinneynowable]

Your coaching is amazing!

[@luffebassen]

I must admit that its pretty impressive what you are doing. Im personally training for the same skills that you got in 2022. (MU+HSPU) But i would never count a chicken MU as a MU Rep. Kipping a bit and then cleaning the form over time is one thing. But chicken MU is a HUGE no no. So in my book, there is no skill unlocked until you can do it in a safe and proper way. Chances of shoulder injury with chicken MU is a thing to consider. So if you still cant do a MU without the chicken, then i would swallow the pride and go back down a step and keep grinding on high/explosive pullups. Anyways, great video. Well put together and everything 👍

[@chaimaeazmi2808]

Very well said! I find this a bit irresponsible as people are likely to repeat this in their own MU journey, thinking chicken wing is somehow okay. In any case, I agree with you that summerfunfitness is super impressive overall (I’m personally far away from her level). Still, saying you’ve achieved 10 muscle ups when they’re chicken ring MUs was enough for me to unfollow (on instagram that is).

[@luffebassen]

​@@chaimaeazmi2808 Yea and tbh honest, then you probably said it even better. I was being kinda nice about it. But i actually feel the same way about it as you said in the start. Also, Its no shame to not be on her level though. She is close to be considered elite level of strength for a woman and also her physique, due to it being natural from what i can tell. About following her...i guess woman prefer to follow other woman because they can better relate. I think its like that for most people actually and it only makes sense. But if one wants to REALLY learn something and get quality advise that can be relied upon, then there are already tons of guys out there doing the same stuff and beyond & with a form that most people can only ever dream about ever getting.

[@kylecurryyt]

Very impressive! I did the exact same thing in reverse.

[@jodestolo]

I’m so thankful for your channel! You’re such an inspiration!

[@Summerfunfitness]

Thank you 💗

[@michaelperkins3003]

Strong work!

[@lolsaXx]

I want to get there. But from my starting point ill be lucky to do 1 pull up by next year.

[@bboylorettoEight08]

Hell yea ! Good tips I used to use the magic button swing technique but my body is not as light so I had to use bands and expensive pull-ups then it became way more easy and letting your hands glide and turn as you get up helps too not just gripping hard.

[@lorenzogumier7646]

I think that the biggest challenge for her to overcome was the lack of explosivness. Considering how strong she was already, I am still a bit baffled to see how hard it was for her to win the way to muscle ups.

[@sugoi5240]

bro is an absolute unit

[@AntonyLe55]

Ahh-mazing! Will have ton work on my pullups and try these high pulls

[@unapologetic7900]

Just found your channel. You are impressive, nice video.

[@aydinsha]

Go to any rock climbing gym and you'll see plenty of women who can do pullups. My gf with very little training can do 13 full ROM proper form pull-ups. Albiet, she definitely has genetics on her side. At the end of the day you absolutely also have to be lean. The odds of any girl doing a pullups when she's over 30-35% body fat is going to be pretty damn hard unless she's working on it hardcore for a year or two.

[@Tahra555]

I'm getting into calisthenics now and when i saw you saying you were plant based, i subscribed instantly. So cool to see a female vegan calisthenics athlete.💙

[@yianpap6093]

Is she really? That's impressive. Though personally I think we should eat meat as well, sorry:)

[@GoldChocobo77]

Same! It's sooo rare to find a female vegan athlete, I'm so excited (35yo old lady here, beginner)

[@Tahra555]

@@GoldChocobo77 good luck lovely!

[@stefonjackson2154]

Awesome! Stay motivated!!

[@bargenejourney]

Great effort huna wish u all the best keep up the good work

[@vnormikoluvformi]

You are really cool. Can you do one arm pull ups?

[@vernoncharlis8647]

WOW!!!!! You are my Shero! For REAL!!!! I've wanted to do a muscle up since 2012.... but... after years of not being in the gym, and even losing my pull up strength, I thought this would be impossible. I'm going to get back on this dream.... THANKS!

[@derpamine]

@4:57 very impressive. just a thought, at the 4th rep, your core gave out so legs and feet didn't follow-- which in turn loaded your forearms causing you to burn out. i wonder if you couldve gotten 12 if you braced your core on the way up on each rep.

[@Kai-ze2rb]

I think getting your prerequisites done would be more that enough for me to feel strong

[@sistitulasi]

Thank you for your work!!!

[@lukemendoza4263]

Great video Summer. Have a separate question off topic for you. I noticed that the more pull-ups and dips that I do, as I typically train back and chest together, I start to get joint pain and inflammation near my left elbow, forearm muscle (I think it's Tennis Elbow, maybe?). Have you ever experienced these type of sports injuries with your calisthenics workouts?

[@martialhealth4062]

Super impressive! Great job.

[@calistiqa]

Will you do a what I eat in a day video would love to see that