How to do Muscles Ups for Beginners with Progression | Barstarzz
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- Опубликовано: 1 мар 2017
- Eduard Checo from Barstarzz will teach you the five exercises you need to learn in order to perform a muscle up. And no, you're not too big or tall to perform a muscle-up!
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| Muscle Up Exercise Progression |
1. Pull ups
2. Knee raises
3. Jumping muscle ups
4. Straight bar dips
5. Negative muscle ups
So you want to nail a muscle-up? I already know all the reasons you supposedly can't. You're too tall, too big, not strong enough, or your legs are too huge. I've heard them all! And I'm here to tell you they're excuses we use to comfort our egos, and to give you the tough love you need.
It won't be easy, but hardly anything of worth ever is. Start with me, right now, and we'll get there faster than you think.
| The Buildup To The Muscle-Up |
Before you get your first muscle-up, you'll need to get seriously good at five simple buildup exercises. These exercises simulate different portions of the muscle-up, and, put together, they'll help you progress to the final goal.
If you find that you're doing the "chicken-wing" on your muscle-ups (getting only one elbow over the bar rather than both at the same time), the answer is here. Humble yourself, put your ego aside, and get better at these movements-especially the pull-ups and straight bar dips.
| Explosive Pull-Ups |
You will never do a muscle-up if you can't do a pull-up. And not only one, but at least 10-15-and probably the higher end of that range. The pull-up is the motor that gives you the strength to pull over the bar.
When muscle-ups are the goal, though, you'll need more than your basic slow-tempo pull-up; You need explosive pull-ups. Start at a dead hang, and then try to touch the bar with your chest as fast as possible (don't slam it, though). Then, control the descent.
If you can't reach your chest, don't worry. But that is the goal you should be working towards. Practice this in high rep ranges (at least 10). If that's out of reach, I have a plan to help you get there, too.
| Muscle-Up Knee Raises |
These will simulate the bottom portion of the muscle-up, and help you master the transition around the bar. Hip movement is an under-recognized part of the muscle-up but it comes into play a lot, especially at the beginning stages of the movement.
These are not your regular knee raises. For these knee raises you want to be explosive, with a slight lean back at the end of the movement. Picture picking your knees up and tilting your body back. Practice these for high reps as well.
| Jumping Muscle-Ups |
Now it's time to work on the top portion of the muscle-up. You want to find a pull-up bar shorter than you, or move a box or bench to one at normal height. Grab the bar shoulder-width apart, and squat down low.
Now jump from this bottom position, and pull yourself to the top of the bar. Then, finish with the dip. As you get stronger, move to a higher and higher bar. If it is too difficult at first, move to a shorter bar. This is form practice, so keep this in a relatively low rep range and focus on making your form perfect.
| Straight-Bar Dips |
Perform the jumping muscle-up to the top. From here, curve your stomach out and lean forward slightly. Now dip down towards the bar, aiming for your lower chest. If your stomach touches the bar, move your stomach back so that your chest goes down instead. Practice these for low to medium reps.
| Negative Muscle-Ups |
The best way to learn a difficult move is often to practice it in reverse. That's the idea behind the negative muscle-up, which you perform from the top of the jumping muscle-up.
But here's the thing: You don't just come down. Do it slowly and with control, especially during the dip to pull-up transition. Do these 2-3 reps at a time and focus on going slowly.
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this muscle up video tutorial makes up for all the poor muscle up video tutorials
Absolutely. I think I've watched over 20 different ones. This one basically says, "you're not strong yet, so build the strength first by doing these things..." and that's what I needed to hear.
Thanks Ryan!
Exactly, I've looked at lots and it's easily the best one I've seen. Right mix of vocal instruction and demonstration. I think I finally get what I'm trying to do :)
Ryan Lum how to apply this when only low bar (chin height) available (must bend my legs in knees)?
mapliopl all you have to do is an explosive pull-up to your belly button and then a straight bar dip at the top.... simple. Don't kip
the dude doing the muscle ups looks like a gta v online character
except gta characters are a lil fat in the tummy
And he even dancing like a game character xD
HAHAHAHAHAHAAH
Right down to the gentle sway from side to side. It's as if it's a looped animation!
yoooo
If I spent as much time trying muscles ups, as I do watching tutorial on them, I'd probably be doing them already
Have u got them yet😂😂😂
Same here 😂
I agree. Unfortynately. I have spents probably 100+h to waching calisthenics videos...
This 🤣🤣🤣
Hahaa, same here! :-D
Had a great time filming! Excited for whats to come! Thank you again for the opportunity and to all those that support, forever grateful.
Thanks for making awesome content Barstarzz!
Make to you subscribe to the OfficialBarstarzz RUclips channel - ruclips.net/user/OfficialBarstarzz
After watching hundreds of MU video, this is the one that get me achieved my first MU (3 days after watching it) Before that , I could do explosive pull up to my stomach, could do easily 15 strict pull ups and 10 deep dips but just could not get over the bar. Very frustrated thinking may be I could never do one MU because I'm too old. I'm very active, a triathlete, running marathons but by far MU is the most difficult thing for me. One lesson: never giving up. MU takes time (at least for me) By the way I'm 64 year old.Thank You Barstazz.
Wow! That's truly amazing and very inspiring to hear. Reading your comments make me want to keep going at it. Thanks bro. And keep your fitness gains alive!
Wow. Respect, brother.
I smell cap
legend
@@user-gq2ik6bu9q you right. He 68 now.
I couldn't muscle ups for the longest time, I watched the technique video and started a progression with a thick band. I'm up 4-5 raw muscle ups with my own weight now
I’ve been doing these exercises consistently since I watched this video about a year and a half ago. Today, I did my first muscle up. I’m 37 and 6’4”. Thank you for the wisdom.
Congratulations man for your persistence! Keep going!
Bro! I have 8 years on you (6 now I guess) but also aim to get there. 6'4" with silly ape factor, I'm going to need a serious selection of bar heights :)
great job, still trying to get there, but I know we can do it!!
Did my first muscle up today after only doing the prep excercises in this vid for 2 days. That feeling after the first successful muscle up is priceless
Thanks for the video guys - after 4 months of training 2-3 times a week, I finally cracked 2 reps this week! I celebrated with beer.
Niiice, keep up the good work and the beer flowing! I´m in the second week geting strong I´m sure I´ll be able to do muscle ups in no time!
prodivan u got it?
@@prodivan u got it?
If you really want to get fit and shredded you should probably cut out the beer flow lol
nice, you just gave me 2 weeks left to have this done. thnx
doing +5kg pull ups atm, just need to practice the form and motion more and this video will help me with that.
great instructions !
5:00 "so for the example, we'll be using a little square".. bruv that's a circle.
Tristan Riach lol
I wuz just about to comment that lol
dude needs to practice some "brain ups" ...jk jk shit happens mistakes happen...he shoulda corrected himself lol
who cares really?
What do you mean a circle? I saw a little square...
man I have done my first muscle up 3 weeks ago and i cant stop doing them. its starting to overtake my whole routine 😂 just watching the video is wanting me to jump up the bar again💪
great vid by the way 👏
killeroma09 I’m with you Man i did my first one a few weeks ago now I can do 4-6 strict muscle ups
In how many days you learnt it
@@beastgameplaystv404
To be honest, after training for it and not accomplishing it after a few weeks even though i could do 15 pull ups strict at that time, I just let it be. Then like a month later I had gym class and we were doing rack stuff. I just tried it randomly and got it first try. I think the momentum you can build up with a gymnastics rack helps you to get the right feeling and timing. I then tried it at a normal stiff bar and got it right away.
What I mean is, sometimes it's better to step away from something for some time instead of forcefully trying and failing.
So let's say you can do a decent amount of pullups but can't quite get the muscle up, I would firstly train explosive pullups, maby even clapping at the top of the motion.
Second thing you should do are bar dips and negative muscle ups.
Lastly do some assisted muscle ups with some bands.. Eventually after some training time you will get one without a band 🤙. And don't get frustrated if it doesn't work after a week or even a month or two.. Take your time and be consistent 💪
Excellent production and information! Bravo.
Been watching lifting videos on youtube for 20 years, this is hands down one of the most complete tutorials I have seen. Well done!
I watched this video 2 months ago and gained motivation to start working out for muscle ups. For all this time I followed what the guys taught to us, twice a week 10 reps X 3 sets for each exercise. Today I went to the gym being confident of myself and I achieved to do 3 muscle ups, I could not believe it. Thanks a lot guys. I think mental attitude plays an important role, just get rid of fear to fail and be positive that you will achieve it
Got my first muscle up today and this video played a massive part in that. Massive thanks for putting out this top quality content.
One of the best muscle up tutorials on RUclips, explained very well and with lots of additional tips on what you should focus on. Great video!
Thanks to this video i learned the muscle up after in just 5 mins of practice ( can already do the pull ups, and bar dips , it’s the transition where i fail) but with this tutorial i did my first muscle in under 5 mins of trying.
The swing and timing is really the key
Same ive done calisthenics for so long i just need the technique I definitely have the strength
The best bar muscle up tutorial ever!! thanks for posting!
Excellent tutorial! Good job.
I watched this video 3 times, now at the gym watching and doing. Couldn’t have asked for a better tutorial. New fitness goal! Super excited.
I’ve watched no less than 20 videos on Muscle ups and this is the one that got me actually doing one in about 3 weeks. I’m 56 and was in decent shape but just couldn’t get there. It’s all about that momentum. This guy knows his shit. Thanks guys.
I'm 13 years old and I can finally do a muscle up thanks to this video. Thank you guys! 👍
Followed this to the letter and it worked. Thanks so much guys!
Btw I'm 48 and 6,3...
Andy Milne congrats dude
how long did it take you to do a muscle up?
one of the rare videos on youtube to explain to you something as it must be explained. Much respect to both of You.
This is by far the best bar muscleup instruction and I've seen.
Excellent Presentation!
For the past 2years, I've been doing calisthenics, doing clean pullups, dips, pushy of different variations and also static skill training like backlever, front lever, handstand, elbow lever planche, BUT muscle up has been a major problem for me, I even do weighted calisthenics, but still I can't until I watched your video.. I got it once. BIG THANKS TO YOU
this is the best Muscle Up tutorial I have seen. You should be at top of the search. Great job and thanks
Just did my very first couple MU in my life last night , it felt great the moment when I finally passed the bar, I felt like a bird 😸
Today I walked in the gym with a goal to do 15 muscle ups, my previous record being 14, instead I did 25
Thank you Eduard for such an elaborated and clear cues. This is by far the best muscle up tutorial video. So many videos before this only came out as show-off video.
I never comment but watch many helpful videos. This guy is excellent. I'm 59 and have been wondering how to do muscle-ups and this video is spot-on.
This is the best muscle up video!
So much better then all the others
I like Chris Heria's more
Hey random person scrolling through the comment section, next time you do knee raises, retract and depress your scapula as you would on a pull up and the do a knee raise. Try it NOW. Remember to bring the knees to your chest for a decent contraction. Better results GUARANTEED.
The best video about tutorial muscle up that I've seen on youtube. Congrats guys!
Agreed. This has got to be the 'GO TO' video for learning to do a muscle ups. Exceptional presentation.
I like the the five or six training components you've presented. I train to improve my fitness using crossfit and powerlifting. I've been able to do ring muscle ups but not bar. I'M going to work with your movements to achieve the bar muscle up. Thanks. By the way, I'm 63 years old. Maybe you'll take a peek at my quick highlight video just posted on youtube.
"Don't worry if you can't get to the chest"
*Me* : alright i can't do that
"Just do it to the chin"
*Me* : can't do that either 🤷♂️😂
So far the best video on muscle-ups!
I am 48 and want to do this before June. I love this lesson. Thank you!
Great, professional video :-)
I’ve been trying to do a muscle up for nearly a year with no success and I know why now this was a great video. I’ve been so wrong with what I was doing 🤦♂️
I've tried it on and off and i feel the same, it's clear now why I never came close.
This is probably the best tutorial I have seen I really like it when they show what's the wrong way and the rig hr way
I am so glad this video was made, this is going to help me even the more to accomplish a full clean muslce up exercise...
Awesome tutorial, I´m currently in the second week following the 5 exercises, the first one I did 10 pull ups, 10 knee raises, 5 jumping muscle ups, 5 straight bar dips and 5 negative muscle ups, this week I´m doing doble that and adding some parallel bar dips, i know it´s just a matter of time I´ll be able to do the muscle ups, hopefully sooner rather than latter, great job fellows!
prodivan awesome man.
How much rest time between the exercises?
After you finish this 5, do you repeat them? Like a circuit (routine).
Or 1x at all?
markipelier looks so jacked now wow
red pewdiepie*
Was doing the knees to chest exercise today just for my ab day its a great ab workout but then I did my first muscle up ever!!!!!!! Gotta thank you man after 3 months of pull ups watching videos and doing all the pre muscle up practice stuff this video helped me get my first one!! Thank you so much man
I have seen a lot of muscle up tutorials, but this is one of the best and complete!
I'm 6'4", 195 lbs and I can make straight in a row 6 muscle ups. So height of body doesn't matter. The most important is your strength, technique and proper mental attitude. Regards from Poland. V
I just have the problem to find a bar which is high enough to make the swings... 198cm or 6‘6‘
190, 85 kg! Not as much (im still in teen years), but i crancked out 5 fairly clean muscle ups!
“So for the example, we will be using a little square”
I’ve never seen a square that looked identical to a circle🤔
Seriously ... one of the best and fast explanation without wasting 293949 minutes to talk about irrelevant staff... thank you so much 🙏😊
Really great job breaking down a muscle up.
The explanation and demonstration very well done
Coach Stone
When ur watching it is easy although, practically its kinda hard. it comes so effortless if u don't give up..
3:23 How this relates to the video xD, flex.
Thank you so much for this video I’ve been trying to find a proper muscle up form for awhile and now I can finally do it properly keep up the good vids and help these guys with form
BEST muscle up video on the internet. Great work guys,
0:00 - 1:00 This guy looks like your character in Tony hawk pro skater when you're picking out his clothes
"So were gonna put down a little square" . *throws down circle plate*
I have seen millions of video for muscle up but this one is the best. It has exactly what is need
This video is as simple and precise as needed for me. Thanks!
ED has helped my fitness more than any You Tuber since 2012 when I first found BarStarz he had a video hour to increase your pull ups using a plan developed by Charles Lewis Armstrong. Ed is awesome he's helped allot.
Dope!!!
uneedmorepeople y
Street workout Family ❤
Thanks for a great video. You broke each step down and explained each stage clearly. I can see where I was going wrong now. I’m sure you’ve put me on the right path to my 1st MU.
Thank you so much for this video, I used to just force myself to muscle up with terrible form and it was a struggle, but after this I can do solid muscle ups with good form
wtf why is the redhead guy on mute ??????
Tony Flores Paz his mic isnt working
Lol
He's an npc
He is a gta online character
I like the I love pull up shirt and thought I need one of those. Then
I realized people wouldn’t believe me....
By far the most beautiful step wise breakdown of a Muscle Up and how to achieve it.
Your the only person on RUclips iv seen that actually does a good job on the video, congrats dude very good!!
Awesome video. BUT just lower the music a little bit. music should be lower that your voice. keep those videos coming.
Hold my beer.....
Gimme my beer back.
Best tutorial I've seen hands down. Thank You.
Bro this video came like a gift.
It is the first video I see so done well. I understood my mistake now, I tried to do muscle up from straight, I didn't know how to manage the wrist. Now you open my vision, I will make a swing first.
I keep updating when I make my first complete muscle up
Thank you
I'm stuck at the chicken wing currently!
gotta get my ego out the way lol
Aesthetic Fitness Me too bro haha. But your comment was 4 months ago, any progress?
AFCMax 1886 yeah!
i just tried & did it this way & it feels like i tore my biceps & fucked up my elbows 👌🏻
should‘ve done my research before...
Dr-stroY usually you feel it in your shoulders not elbows
Guy looks like Psycho from Borderlands2 :D
😂😂😂😂😂
The very best muscle up tutorial I’ve ever seen, thank you!
This tutorial was extremely good, but towards the end I was going to complain about you not teaching strict no kip muscle ups, but then you explained that as well. This tutorial is perfect.
why am I here when I can't even do one pull up
"I ❤️️ pull-ups... and 🍩"
😂😂
wtf
I was injuring my left shoulder on muscle up without any guideline in the past, and not even able to make a successful muscle up so far. This video provides detail instructions and showing all steps one by one, that's totally awesome. Now, It gives me the confidence to try it one more time. I really hope this video can help me to reach my goal finally. Thank you
That was a really good break down of the muscle up! Can't wait to give it a go! Thank you!
I want to learn the human flag please
Video plz
how can learn a hand stand push up
Helena Kapofi for the bitches 😎
I knew I had the strength to do a muscle up but couldn’t get the technique. Ive watched all the other videos and been trying for a month with no success. One try after watching this video I got my first muscle up. Thanks for he help!
Great tutorial and progression tool for the Muscle up. Thanks for taking the time to create this video.
Given I can’t do any of these individual moves, I’ll enjoy a donut instead.
Cringe
chris heria's are better. go look at his videos
Dude
That is the best tutorial I've seen so far
I have been so frustrated with this move
Thanks
This is the best muscle up tutorial I've seen. Concise and to the point. Thanks!
Did you get the muacle up?
Thanks guys for the clear step by step explanation. I now know how I need to start and where it comes through as a step does not work yet.
An excellent break down and analysis, really great pro work! Thank you guys!
Bros thanks so much for this!! I just started crossfit this year. I know I am strong but I have no gymnastics experience. I am humbling myself to learn new things. I will be working on these!!
best muscle-up video on youtube, thanks Ed!
Excellent coaching! Great skill breakdown, description of stages/elements and trouble shooting.
The best muscle up guide!!
Thank you!
Thank you. I just did my very first muscle ups today. With the bench of course. But I'm going to do this everyday until I no longer need the bench to jump on!!!!!!
Thank you. Great stuff excited to add this to my skill set!!!
Brilliant explanation, really helpful the way you break it down, thanks mate
always love your tutorials Ed, thanks
One of the best muscleup lesson ever!! Thanks bro!
Great vid, can't wait to hit up the bar tonight! Thank you!