Why You Can't Muscle Up Yet! | School of Calisthenics

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This week we discuss why you might be struggling to hit your first muscle up. Many people possess the strength to hit ten pull ups but still can't hit a muscle up.
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[@denyuan4200]

Video starts at 3:40

[@crawfy89]

Thank you guys so much!! I have been trying to get the muscle up for months and after discovering school of callisthenics I finally achieved it. The advice about trying to smash the imaginary pane of glass with your head is what I was missing, great advice that I hadn’t heard before and just what I needed! Thanks again

[@JustCalisthenics]

This kind of video I needed before when I used to learn muscle up. Really detailed and clearly explained!

[@steadyandready]

Very professional and you managed to keep my attention. Much love from Texas.

[@10millionpeople95]

OK. I really want you guys to know that you changed everything for us. I will LIKE and COMMENT and SUBSCRIBE to you guys all day. We followed your explanation and have been doing SUPER EASY MUSCLE UPS all day. Admittedly, we still use the bands, but on Sunday my son did 10 sets of 7 muscle ups. We even posted it on our channel.

[@charlesmitchell5841]

Great explanation! It makes sense and now I will modify my training for more explosiveness and a little less focus on just pure strength. Thanks!

[@richardsteele4424]

Just found this vid....excellent ! Still working on my first. Still optimistic. Have been doing band-assist muscle ups and gradually working the tension downward. Baby steps :-)

[@1985Crystal]

Excellant video. Am gonna start working on these tips. Helps me alot

[@miguelangelvalencia7228]

Thanks so much for the tips. You are very gently and I love how easy you teach. Saludos from Marbella.

[@SchoolofCalisthenics]

Thanks so much

[@mahidm1804]

I don't know how to put this accurately enough, but the content in this video is pure GOLD! I am so grateful that I came across this video. Thanks for sharing.

[@SchoolofCalisthenics]

Pleasure all ours mate, glad it helps and resonates with you. We've got new muscle up online programmes out now if you need something specific to follow - classroom.schoolofcalisthenics.com/pages/learn-how-to-muscle-up

[@fofo3ds]

This is great !!! Thank you so much guys !!

[@SchoolofCalisthenics]

It's an absolute pleasure! Thanks for all the support!

[@janwilken2419]

Nice one like it good work keep it up 😎

[@ThatsEnuffsaid]

Thank you! finally did my first one today! best tips that helped me was speed (like how fast I can envision myself above the bar) and less swing just a slight swing I was over swinging.

[@wesside19751]

Great, this was new, quality, and useful information.

[@SchoolofCalisthenics]

Glad you liked t and sure it will help you redefine your impossible of that first bar muscle up! Thanks for support - Jacko

[@cynthgraham9677]

I feel the need for speed, looking forward to the new workshop for muscle ups and flag.Very nicely explained!!🙌🙌

[@SchoolofCalisthenics]

The Muscle Up eBook will be released soon!

[@fcwanderer]

Brilliant video!

[@SchoolofCalisthenics]

Trevor Sexton thank you! Don't hesitate to ask any questions for the q and a.

[@seankirschhofer5123]

Excellent video lads!

[@SchoolofCalisthenics]

Thanks Sean, glad it was useful. We appreciate the support! Tim

[@ClarkyXPH]

Proper bo guys. Bang on. On those speed reps didn't even look that fast. Amazing, all in the technique

[@SchoolofCalisthenics]

ClarkyXPH thank you!

[@generouspeasant]

I love this channel

[@roukozabboud1337]

awesome vid!

[@SchoolofCalisthenics]

Thank you!

[@richardblackmore527]

Thank you for your upload. I have been working hard to achieve a muscle up for a few months now and I have done one straight away after watching your video. The emphasis on speed and giving sufficient rest made all the difference. Cheers, Richie.

[@SchoolofCalisthenics]

Yes!!!!! We love comments like this! Thanks for getting in touch and letting us know. Send us a video on instagram or facebook and we'll put you on our graduates page. Tim

[@richardblackmore527]

School of Calisthenics. Thank you Tim. I will definitely send you a video in the future. I am unfortunately not a member of Facebook. However I can access Instagram and I am sure somebody will be able to show me how to do send a video. I have ordered one of the bands you suggested in the video to help me progress further and I would like to tidy up the whole movement - I still need to have a bit of a swing to get over the bar to be honest. That said, I am not so far off 50 and I am very happy that I have achieved this movement. I am going to see if I can develop the movement before seeking real bragging rights!!! Thank you for your help, Richie.

[@SchoolofCalisthenics]

Great stuff Richard. Hope training is going well and keep in touch with us! Tim

[@ChrisShawarma]

Love this detailed approach to breaking it down. Great job. I love doing slow, better said: extremely slow muscle ups. I recorded one at 1m48s with a constant velocity if you want to check it out! Great channel BTW, hope to see more videos from you :)

[@movementmatters.]

Lads, I like your vids so much, you definitely deserve more exposure.

[@SchoolofCalisthenics]

Thanks mate appreciate the support - share with all your friends!!! - SPREAD THE LOVE OF SOC!!! - Jacko Ha Ha

[@movementmatters.]

@@SchoolofCalisthenics Srsly, peeps, think out the ways of reaching the wider audience. You are doing a great job in creating content and communicating it, but lack promoting it / pushing it forward. Godspeed!!

[@SchoolofCalisthenics]

@@movementmatters. Would love any help in helping promote it!!!

[@ossibombe6973]

awesome guys... i defenitely leave a sub

[@SchoolofCalisthenics]

Awesome glad you liked it!!! and thanks for subscribing! - Jacko

[@wemoveforward6413]

t shirts look on point lads. great video as usual

[@SchoolofCalisthenics]

GlarhzillaFox thanks! Clothing will be up for sale soon!

[@RiderofDeath91]

I think I'll try weighted pull ups first, like with 20kg, cause when I do unweighted afterwards it feels like i'm skyrocketing towards the ceiling

[@jonatanolsen37]

I can do pullups with 20kg but i cant do muscle ups. Its a different movement.

[@LudiCoka]

@@jonatanolsen37 When I started I could do 10 pull ups, last 2 maybe not perfectly strict form. Needed 80kg resistance band to do a single muscle up. 20kg extra is nothing, muscle up is damn hard. Now need 20kg resistance band, still didn't make a muscle up, but going strong, it's been 2 months.

[@eddairmoreno3840]

@@LudiCoka have you accomplished it yet?

[@LudiCoka]

@@eddairmoreno3840 No! But my last attempt was as close as possible without actually making it. Tomorrow I'm trying again and it's likely I'll be able to. Any day now! How about you, got it?

[@eddairmoreno3840]

@@LudiCoka I'm barely starting, it's pretty tuff but I'm going to keep trying

[@westy5334]

Nice progression and tips! What would you suggest for aiding with the clapping pull ups?

[@SchoolofCalisthenics]

Hey Guys! Tell us how your muscle up journey is going! Any questions leave them below and we will answer them in our next Q and A!

[@mrbilly6274]

School of Calisthenics Can you guys recommend any weightlifting exercises that will help me with muscle ups, front levers and hand stands? thanks guys.

[@talldrinkomusic]

Thanks for the breakdown. It would help me if you broke down the proper movements from the beginning. Then the velocity portion would apply. I am thinking maybe a slow mo with named movements? Thanks for the great channel.

[@antoninomineo8644]

Thank you for the video guys. Where can i buy the poles and bars to build it in my back garden? like the one you have on the video.

[@antoineh78]

hey guys, i love this video, i like the science touch you have added to the equation. My max pull ups is 10 in a row. do you think i am ready to start training for Mups? do you think weighted pull ups can help as well with the explosiveness? one more question, beside being an impressive move, what is so great about Mups? what are the benefits? Thank you, and you are indeed underrated. i will be sharing all your videos on Facebook.

[@SchoolofCalisthenics]

Awesome! Thanks for sharing on Facebook really appreciate the support and helping to spread the good news! Yes weighted pull ups will help build up the strength part of the power equation (strength + Speed) so it can be good to work on lower rep ranges 1-5 reps weighted pull ups. But as we highlight in this video the major thing missing for most people we see is the speed and height of the pull! Yes you can start training for Muscle Ups of course. If you can do 10 pull ups with good form then you have a good strength base ti build on. In terms of the benefits of muscle ups it's an interesting question. You'll feel great the first time you get above the bar but it's not an essential component to a happy life. As in, you don't need to do them, but its a challenge of strength, speed and skill that many people enjoying trying to master... plus they look cool!!! Hope that helps answer your question?

[@snakecharmerism]

Thanks guys gonna try these got a new calisthenics spot in local park. Learnt how to muscle up 4 years ago quite easy then had an accident and couldnt train for 3 years weight went up to 100kg and lost all strength. Back to 90kg and about 7 pull ups but its hard as f feel like im pulling through wet cement. Hopefully this will help build much needed speed cheers!

[@SchoolofCalisthenics]

Mate you'll be back at them in no time.... the fact you've done them before means you're neuromuscular system know exactly what outcome you're after, it just needs a little wakening and the time to build the strength and speed back. Keep us updated with your progress and any questions just ask. My personal email if you have any specific questions is [e-mail] Thanks // Jacko

[@snakecharmerism]

@@SchoolofCalisthenics Thanks for the message and encouragement managed 10 pull ups today so already improving. Your video really helped me shift my focus onto speed (still doing FROM). Funny enough I know Notts very well and come up from London a good few times a year. Will be in touch by email would be great to check your school out sometime? Keep up the good work!

[@Alphawave50]

Hello, I enjoyed the video and found it helpful. I have a question for your Q&A sessions. My flexibility is rubbish and I find Pike Push-ups hard. Whilst I'm working on that, can you recommend any shoulder exercises that can be done using rings....I'm currently using rings to work on triceps and biceps. Thanks for your time and hard work. You guys are doing an amazing job, I wish you were based down here in West Sussex :)

[@SchoolofCalisthenics]

Thanks for much for the positive feedback it really keeps us going to know it's helping you. We'll answer the question in the next Q+A (that will be Q+A #4 as we've already filmed #3 already this week!). Thanks again for the question. Jacko

[@aleverdo5110]

this channel is underated... great vid! btw you can create more momentum if you do a little swing at the beginning, may not look as good as a perfect muscle up, but to start out, it's great

[@SchoolofCalisthenics]

Thanks for the feedback and we agree... way underrated!!! ha ha! But we also agree to create more momentum you can swing to help and also bring knees to chest during the pull up and back. All this helps to create momentum when we start but as we get better and stronger we want to try and reduce the momentum as much as possible. We like to try and stay true to the original beginnings of Calisthenics. It's name comes from the Greek words 'Kalos' and 'Stenos' which means Beauty and Strength. You might not think we are beautifully strong yet....! But trying to reduce momentum and great strong shapes is what we are striving for if that makes sense?

[@adl7137]

great vid! looking forward to trying all this. i also left a question a couple weeks ago on youtube and your reception email about elbow pain, maybe related to shoulder mobility? its preventing me from any assisted transition

[@SchoolofCalisthenics]

Hi Aaron, mate that email is in my inbox and I have been meaning to reply to you. Sorry, been super busy, I'll get on it. Glad you like this video. Tim

[@adl7137]

Thanks very much, appreciate all you do - no worries at all

[@SchoolofCalisthenics]

Have you seen this video we did? Jacko kzbin.info/www/bejne/bYeQg36Xdpidmbc

[@adl7137]

I'll give some of those stretches/massages a go! Hopefully will notice progress in a few weeks! thanks :)

[@SchoolofCalisthenics]

let us know how you get on

[@edoardoburlini8394]

Thx for sharing. Yep I have a question, quite OT: where are you from? Your "u" is peculiar, to my Italian ear. The one says "oo" (like in moon, but shorter) in 'muscle', the other in 'must'. Just pretty curious. :-)

[@wolfydragon4511]

hey guys good video I've not long been doing pull-ups I'm 46 years old and can manage to do 5 pull-ups now with weighted vest, I would like to do a muscle up but think I still need to learn my pull-up technique more first however I have a question for you guys is it a good idea to do time under tension with pull-ups to build the strength as well as actually building some muscle mass in the long run. what's your thoughts on that thank you.

[@SchoolofCalisthenics]

Will answer in the next Q+A - keep an eye out for it!

[@Soewinhtetaung]

I always wanted to get into Calisthenics! and muscle up is the first move that I'm trying to learn, this video is very helpful and informative. Anyway, I have a question for you guys. I'm 5'7 and I weight 72 kgs. Am I too heavy for Calistehnics's movement (muslce-up, human flag)?

[@SchoolofCalisthenics]

72kg.... not too heavy at all. I'm 85kg (Jacko) and Seth is over 90kg. The beauty of Calisthenics is that we just need to be strong for our own bodyweight. Yes if you're lighter it makes it easier, but equally we can be heavier but just stronger. Does that make sense?

[@harrisfpv]

very nice video and decent tips! However I still don't understand why all muscle-ups how to videos focus on the explosiveness of the pull up and almost none talks about the transition from the pull-up to the dip (which is the part that I struggle with)

[@SchoolofCalisthenics]

harrisgeo Hi, thanks for the message. We talk a lot about the transition in our full Muscle Up eBook specifically around the need for shoulder internal rotation strength and shoulder extension range of movement, both of which can limit people's success. However the reason most people focus on the explosive pull is because that is the most important part in setting up the transition. If you pull higher, the transition is easier. This is a better training strategy rather than trying to force the transition through brute strength. Check out the eBook, it's literally got everything you need to know about muscle ups! schoolofcalisthenics.com/product/muscle-training-program/ Thanks Tim

[@kelvinmack1430]

I’m looking for a Good Calisthenics class in Tampa Florida?

[@guilhermepinheiro7900]

Question: can I train “fast” movements once a week like clapping push ups and slow but heavier movements for the same muscle group another day of the week? Would that work?

[@wottippstricks4363]

yo guys , just one question : Normally i work out 6 times per week , but sometimes when i feel very tired or something i just do some cardio ( the one day in the week i take a timeoff i do some cardio as well ) Would you recommend me to take like one day off per week where i do literally nothing , not even cardio ? I had some problems with my muscles , so injuries for me are a common thing dont want to stress my body too much right now, but also want to see some progress Greetings from Germany and sorry for my bad grammar and language :)

[@SchoolofCalisthenics]

Hi No problem, thanks for getting in touch. Rest days are really important yes. If you are overtraining, you'll feel fatigued and could end up injured so planning rest days is key. Everyone is different and can handle different work loads so its whatever your body can handle and what fits into your lifestyle. Have a look at this blog I wrote - Jacko schoolofcalisthenics.com/mobility-flexibility-recovery-tips/

[@felixupsidedown2218]

Question: Is it better to have a certain variety (which means e.g. doing 1 day just with rings and the other day on a normal bar and also lots of different moves and exercises) over the week when training 3 times the upper body (push and pull supersetted) or is it better to just focus on the main exercises and should I then have my training be the same the whole week (so every day of the week where I train upper body would be the same routine) ? Thanks for an answer, sorry if my question isn't that on to the point ^^

[@SchoolofCalisthenics]

Hey there, we will answer some programming questions on our next Q and A, and we will get into detail for your question :) You can also shoot us a DM on instagram. Thanks

[@felixupsidedown2218]

School of Calisthenics I am very pleased :) Thank you guys! Sadly I have no instagram ^^

[@cody91498]

hey guys, I just found your KZbin channel. I have just started calisthenics for about 3 weeks. I weigh 200lbs (90.7 kg) do you think I need to lose weight before I can do a lot of "tricks" such as muscle ups? thanks guys love the videos!

[@SchoolofCalisthenics]

Hi Uhh, thanks for getting in touch and a great question. Really depends on your strength to weight ratio. Lots of people lighter than you still can't do muscle ups because they aren't strong or fast enough and lots of people heavier than you can actually do muscle ups because they are very strong. Does that make sense? You need to be strong for your own weight... that's the beauty of calisthenics!

[@cody91498]

Thats very helpful! one other question, everything so far hasn't been too hard but I can only do about 8 or 9 pull ups in a row right now, if I keep doing this amount will I still gain the strength needed to do more?

[@cody91498]

Tim Stevenson thank you!

[@laurakillen7783]

Great video.. Thanks! 😉 I have a quick question.... Hands! I've started doing a lot of bar work & my hands are becoming blistered, any tips or suggestions on how to prevent or reduce this pleeeease? Or is it just time? Thanks L

[@SchoolofCalisthenics]

Hi, thanks for the message and glad you like the video. It's normal for your hands to take some time to adjust to training on a bar and they can get sore. You have a couple of choices, allow some time for them to become accustomed, which they will eventually. Or you can train in gloves. Maybe a mxture of both will help but Jacko and I are not a big fan of gloves longer term as we'd prefer not to rely on them. Hope that helps and that training is going well. Tim

[@ozzyo99]

Chalk helps.

[@tommyjones7275]

I got high the other day and now I’ve got the clap..

[@SchoolofCalisthenics]

Awesome work mate well done - next stop muscle up club!!! - Jacko

[@kirkdelrosario4589]

Is it effective to superset these movements with the rest incorporated?

[@SchoolofCalisthenics]

Yes you can. A weighted pull up superset with an explosive band pull up is a good combination. Rest about a minute between exercises and 3 minutes between sets. Tim

[@ppp-uc3cu]

I can do 10 proper pull ups but I struggle to gain momentum. Does it have to do with my weight ? I weight 60 kilos

[@amitkorman8316]

3:08 Tim: people who can do ten pull ups but can't do a muscle up Subtitles: people who can do ten pull ups but can't do a muslim lol

[@muhammedakkas8010]

Ahhahahahhahshhwhshsj

[@sangambadoni7885]

How to clean the form sir 🌸????

[@ronwinegar6162]

sorry I didn't see this a year ago!

[@JustinWong307]

What brand is that purple resistance band used in the video?

[@SchoolofCalisthenics]

Hi Justin, it's a specialist calisthenics band from Rubberbanditz. You can find them here: rubberbanditz.com/idevaffiliate/idevaffiliate.php?id=415

[@JustinWong307]

Thank you for the swift reply!

[@user-wx3jv2zq2p]

Long live British guys and school calisthenics 👑 🇬🇧👑🔥🔥🔥🦾🦾

[@brian2851]

Can we get some English subtitles?

[@stanislasamekudi1496]

I need to ask why London is a very big city, there are lots of demand and you never think to open a centre in London. So far, as you may know, I'm a bit too old but I'll not give up till I reach the goal. Do you know any place in London where I can go for specific calisthenic training? Regards

[@SchoolofCalisthenics]

Hi Stanislas, we have some big plans for the future but so bare with us! Thanks for the support, we appreciate it! Tim

[@stanislasamekudi1496]

You more than welcome. Like you know, I'm crazy about callisthenics and I'll get there one day. I don't need no muscle or anything else but callisthenics body and be able to perform human flag, handstand, muscle up and so on. I will pay any price to see you training me. All my best for your project Please keep in touch

[@fitnessivever9946]

are they making this harder?

[@SchoolofCalisthenics]

Nope, making it easier if you can move faster through the pulling phase.

[@Rhythmicons]

Yep, it's gonna take a minute before I can do some clapping pull-ups.

[@GabrielMartinsBieldaCalistenia]

hello. My name is Gabriel. Has been about two months I've training calisthenics. I used to train with weight. Today I can do at least 7 repetitions carrying 40 kg, as well as 17 Dips, but I still can't perform a muscle up. could you guys tell me if I work on gain strength I will be able to do the muscle up? Or is it time to use speed?

[@SchoolofCalisthenics]

Hi Garbriel, we answered this question for you on Q+A #7 which will be live on Thursday so keep your eyes out for it. Tim

[@GabrielMartinsBieldaCalistenia]

School of Calisthenics thurday 22nd? next week? when?

[@SchoolofCalisthenics]

Today!

[@GabrielMartinsBieldaCalistenia]

School of Calisthenics Thank you. I hope be able to do muscle up as soon as possible

[@FHNeditsHD]

Why you cant muscle up: You are not strong enough

[@TheFredomGamers]

You are not fast enough**

[@Packy69]

i have been training for a year and i still can't do muscle up !

[@postnypostny1318]

me too, but never give up. Maybe speed is key to make muscle-up. I try it today. With band, at first

[@a.m.rogers5989]

The school of extra small polo shirts to make my arms look big

[@iSwearToCod]

jealous boy

[@55AppleStreet]

do you guys ever leg day?

[@SchoolofCalisthenics]

Taku Senpai Yep. Focus is on pistol and shrimp squats, weighted lunge variations, some posterior chain work and plyometrics. Focus is fun and function not hypertrophy. Tim

[@amirasadi9439]

I feel like i lack strength yet i can do the human flag for seconds. I think I'm bad at the transition

[@SchoolofCalisthenics]

Well its amazing that you can do the Human Flag, that's awesome! Well done! The two movements are very different. The Human Flag is a static hold (isometric) where as the Muscle Up is a fast and explosive powerful movement that requires speed as Tim and I explain in the video. Use the exercises to help train the speed and height of the pull. That will make the tricky transition easier... eventually you'll redefine your impossible!

[@hmatpin]

They really over complicate things. Please add how many newtons of energy are required for a pull up next time

[@monsterhealthtips]

Can’t understand what they are saying... need subtitles

[@dgroh]

Is this Hogwarts of Calisthenics?

[@charlessimons4668]

All these videos about calisthenics start with "why you can't" doesnt make your titles original and it sounds awfully negative. Great video bad title.

[@SchoolofCalisthenics]

Thanks for the feedback. We hear you.

[@mohdmoinuddinshaikh9292]

Stupid Teach diagram