How to Muscle Up (Full Tutorial)
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- Опубликовано: 21 ноя 2017
- 𝗧𝗥𝗔𝗡𝗦𝗙𝗢𝗥𝗠 𝗬𝗢𝗨𝗥 𝗣𝗛𝗬𝗦𝗜𝗤𝗨𝗘 𝗪𝗜𝗧𝗛 𝗝𝗨𝗦𝗧 𝗬𝗢𝗨𝗥 𝗕𝗢𝗗𝗬𝗪𝗘𝗜𝗚𝗛𝗧.
🔥PROJECT SHRED is my newest program that uses all of my top calisthenics training techniques to not only get you shredded but to also help you build healthy habits that overall positively impact your lifestyle. Check it out!
► calxthenics.com/project-shred-ab
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𝗠𝗨𝗦𝗖𝗟𝗘 𝗨𝗣 𝗧𝗨𝗧𝗢𝗥𝗜𝗔𝗟
ENOUGH is ENOUGH. It's time for YOU to get your MUSCLE UP.
If you can do 10 pullups, then you have the strength.
It's 70% form and 30% strength.
WATCH the full video and let's get you OVER THE BAR.
*SUBSCRIBE for more calisthenics tutorials*
I've taught 100s with this technique so trust the process.
See below.
The "Line and Circle" Technique to build momentum and get over the bar (1:25)
Why most people get stuck with their chest at the bar (3:04)
How to get proper wrist position and grip strength (4:40)
Why "whipping" or "kipping" works against you (8:40)
The best workout to build up the strength for a muscle up (10:00)
*SUBSCRIBE FOR MORE CALISTHENICS TUTORIALS* 
Спорт
𝗧𝗥𝗔𝗡𝗦𝗙𝗢𝗥𝗠 𝗬𝗢𝗨𝗥 𝗣𝗛𝗬𝗦𝗜𝗤𝗨𝗘 𝗪𝗜𝗧𝗛 𝗝𝗨𝗦𝗧 𝗬𝗢𝗨𝗥 𝗕𝗢𝗗𝗬𝗪𝗘𝗜𝗚𝗛𝗧.
🔥PROJECT SHRED is my newest program that uses all of my top calisthenics training techniques to not only get you shredded but to also help you build healthy habits that overall positively impact your lifestyle. Check it out!
► adamfrater.com/projectshred
I’ve gotta say, I love that you added we butter the bread with butter in your intro
What's the point of muscle ups?
oh my god, the first 5 seconds of the video is "we butter the bread with butter" -Kartoffelsalat D:
Hi, i need a "How to do 10 pull ups! tutorial to lead on to this video 🥲
WP man
You gotta appreciate the amount of muscle-ups this guy did in 12 minutes to explain how to do a muscle-up
💯 correct
Did my first muscle up today
@@kiwiammorgen7286 congratulations! 🥳
@@kiwiammorgen7286 hooping to get there in the next couple weeks
@Lars Henriksen I still haven't tried 😂 but I am working hard on my pull-ups to do at least 10
Pretty sure I killed a guy right where he stands in gta v
Lol 😂 😂
Grey_Gandalf 😂😂😂
لول
Lmao😂😂😂😂
Strongest equipment ever, I drove my car 150 mph into those bars and they didn’t budge.
I’m 54 and just did my first muscle up thanks to the instruction on this video. I knew I had the strength because I could do 20 pull-ups. I just needed an easy explanation that clicked with my brain!
🔥
Well done! You're an inspiration. I'm 57 and have been trying to muscle up for a long time. You give me hope.
You give hope 👍
You're very fit, respect!!! When i reach 54 i hope im on that level too
Man thanks for the inspiration
I was able to do 17 pull ups, but was never really able to muscle up. Got my first one today after watching your video 💪💪
How long did it take you to figure it out?
@@sushil71 11:53
Heck yeah bro
i can do 30 pull ups but still no muscle ups. gotta try this today
So you can do chest pull up...not only at your chin that need less strenght
If there’s no sand, Just draw in the cement.
mona lisa if you do muscle ups you CAN draw in the cement, with just your finger!
If you can’t draw a line in the cement with your foot, you ain’t strong enough for a muscle up!
you draw it with your wrists, if they're strong
I approve this comment 🤣
**edit** I am wrong -> Its concrete not cement, cement is what goes in between bricks btw*
One day I'm going to do this. I'm at 260lb, I will lose weight & do this.
Edit: 1 year later. Dropped my weight to 176lb, my max pull up is 10 reps.
Yes you can, everything is just time
Believe in you bro
How are you progressing?
Thanos ay chill out ur not as funny as u think
@@iamAustinBrooks Thank you guys for being positive & for asking. I'm now at 220LBS. I can do atleast 5 pull ups. Not yet a muscle up. I'm taking it slow as I'm still focused on removing the excess weight that I have. But I am happy with the weight that I lost. Have a great day everyone!
What a bright, analytical athlete. Adam was never at a loss for words, moving seamlessly from technique to technique.
fax the transitions and explanations are smooth
I did my first muscle up in the first 3 minutes!!! It was so hype, all my boys were there. And my gosh did this video help. I can do 10 decent pull ups in a row for y'all that are wondering. I found the line and circle method most effective for me, and like he said in the video, it's all about timing the kip.
bro you must be strong cos i can do 20 pull ups but i couldnt muscle up today. i think its related to upper body strength which i lack
@@ZahdShah Work on your explosive strength maybe. Look up how to do high pull-ups or do each pull up as fast as you can on the way up without losing form 👍
@@ZahdShahsame bro, i can do 20 pull ups but idk i just struggle with doing a muscle up
@@ZahdShah Don't know if you're still pushing man, but training weighted pullups has helped me make my normal pullups way more explosive. Try mixing those with unweighted, and really focus on pulling hard for the unweighted ones.
@@number.2 no way you can do 20 good pull-ups and not muscle up😂
0:24 guy in the background living his best life 😂
Petirii These comments are the exact reason to read the comments section! Great spot! 😂
You just made my day!!😂😂😂😂😂😂😂😂😂😂
Dude 🤣
im glad i wwasnt the only one. that shit made me laugh
Hahahahahahahah didn’t notice it.
Just wanted to let you know I did my first muscle up after watching this video.
Fit and 50 ur swole af man. I’m surprised this is your first time doing one
I think it was more just the technique for me. But my back isn't my strongest body part and I've been working to bring it up. That may have played a role too.
CONGRATS!
Fit and 50
Thanks Michael!
I'm trying doing muscle up for years following several advices and achieving nothing, after watch this I go to the park at doing my first 5 muscle up in A ROW, amazing. Thanks dude, keep rocking!!!
Did my first 2 muscle ups today after watching your video. Thank you 💪🏾
Factz
Ur legit in GTA5
ForgottenProject he’s in Venice beach
Wow, what does a Fiora main doing in a muscle up video? I've watched your League of undercover series, weird to see a League player on a exercise video based
Morfagor I’ve been getting into physical fitness, I’m usually commenting on THENX videos too lol
@@ForgottenProject Then we kinda share the same activities lol, glad to see a player train calisthenics aswell
r/woooosh
5:05 watch him take a double look at the blonde😂
wow :D
She’s 40
@@maxman0347 Yeah 40 out of 10
That’s his girlfriend leaving because she’s sick of waiting for him to do the video
te mamaste jajaj
Best tutorial for a muscle up yet. The line and the circle and getting the chest over the bar is great advice
You explained this all so well! no long winded descriptions of support exercises, just great succinct down to earth instructions! Thankyou!
I live in Europe, but recently went on vacation to California. Doing a muscle up on the same bar you're using was a pretty interesting feeling.
0ffspringfan same I live 5 min away from that beach (Venice) and it is a strange feeling
I've never been there and it's a strange feeling
My London is not very well its strange feeling
@Mason R11 ignored
@@alterego157 loool 😂
This is for the people who haven't managed to do the muscle-up.
I have been training for the muscle-up for 2 months now. I can do 20 wide pull-ups, 25 chest level pull-ups, 50 dips and 60 push-ups (these are all my maximum reps in a single go, nothing super great but this post isn't about me showing how strong I am). Anyways, videos keep mentioning how anyone who can do 10 pull-ups and 15 dips can achieve the muscle-up. But I still couldn't get it down. I was convinced that it was my technique.
I then came across this video. I'm not saying this is the best video in the world, but I can say that this video is all you need to understand the technique that is required for the muscle-up. I don't usually post comments but I figured that this will be helpful for the people still struggling with the muscle-up even though they know they have the strength. I went to the gym the next day after watching this video and managed to do 10 muscle-ups. This is my opinion: The advice of jumping TO the bar is so important. I always attempted the muscle-up from right under the bar and did not generate the right momentum. Remember to jump TO the bar. Tackle it. I found myself being able to get my elbows above the bar but I still couldn't lift myself up. This is what I think the video doesn't stress enough, you really need to kick up and bend your knees when you reach the "circle". I thought of tackling the movements separately, but it should be one fluid movement. Really think of the circle as a wall or a trampoline where you need to double jump - this will generate enough kick on the backswing to really push your chest over and bring you over the bar. This was the extra step I needed after failing for 10 minutes despite watching this video. You REALLY NEED TO KICK (legs should be straight and no whipping). So, remember... JUMP TO the bar and KICK! It should come easily after that.
Sorry for the long post, but I wish someone had stressed how important kicking was (while the video does do it, I didn't really understand it). Hope this highlight how important technique really is; do not be discouraged because you're not strong enough because you are. You've trained for this. Now go and feel the glory of all your training paying off!
Hi bro, your a beast! When did you start calisthenics?
@@giacbejo9920 Hey man, thanks haha. I have been doing calisthenics for 18 months now. Not too sure if my stats are that good considering I've been doing it consistently for 18 months...
@@adrian_ncm I'm at 12 pull ups now, after 4 months of training
Hey just to clarify this kick involves aggresively pulling my knees into my chest? Also do i do this at the same time as im pulling up into the bar?
@@calebloh360 I wouldn't say it's "aggressive", when I look back at recordings of my movement, it's rather fluid. You don't have to be aggressive, but just be more "aware" and "conscious" that you are kicking your feet outward and pulling your knees back to you. Don't think about it too hard though, when I did that, I started to break down my movements again and it was no longer smooth. I was thinking about what I should do with my hands, because I couldn't wrap around how I actually got myself up the bar (yes I was confused even after being able to do muscle-ups because I couldn't comprehend the technique) but the momentum really carries you through. That's why I say technique is important; hence the stress on fluidity and momentum. What settled my mind was that I just focused on my legs - being conscious when I kick out my feet and bring my knees back in. I believe your upper body knows what to do subconsciously (for me at least).
For your second question, after I reached the circle and kick out, I pull my upper body as I bring my knees up. You need the momentum to come naturally, and smooth. Imagine if you did them separately, it would distort the momentum and it wouldn't be as fluid. Hope this helps.
Thanks for putting together this video
I watched several other videos but this is the first one that helped. Just did my first muscle-up. Thanks!
After 4 months training I got my first two dips and still struggling with the pull-up.
Sounds shit but I had a stroke and cancer by 19 now 26 my right side is still affected but I will get a muscle by the end of next year.
Neil Johnstone I believe you will bro. That's not shit at all, that's inspiring. That's that Mamba mentality. Keep it up and gluck.
RESPECT!!!! I started my passion & journey with Calisthenics this mid-way of September!!! I love it!!! My goal is 10 legit pull ups & the muscle up!! x)
Neil Johnstone good on you keep on practicing!
Good stuff man. My ex's brother had a very similar situation. Nutrition is the key and if you can get some b12 supplements. Sorry if this isn't helpful. You're an inspiration.
Respected!!! Don't worry. You can do that! Just keep workout and I believe you will find the way!
I’ve been wanting to do muscle ups for years. I literally stumbled across this video yesterday. I figured I’d try it after countless frustrating. I used all the tips and line and circle technique. I nailed it today!!! I finally did a muscle up! Hit two in a row. It’s getting easier now. So stoked to hit this long awaited milestone!!! This video helped me so much.
congrats my dude!
A wise man once said: "We are all gonna make it brah"
@@WarriorVVanaB
Zyzz sure has left a mark on the world
Congrats man 👏 👏
congratz man
Awesome video. Thank you so much, Adam.
Fantastic tutorial, great explenation!
So my take from this
1. Draw a circle
2. Draw a line
3. Go home
You're doing it wrong, you have to draw the line first
Draw a circle,draw a line and go to date a blond girl that passed by....
@@knightatthecrossroads222 But what if she says, "I'll go out with you after I see you do a muscle up"?
LedZep's X then get to training or get to stepping and let her get a dude who can muscle up
*3.Friday song by Rebecca Black
Dude at least try to make it look like your struggling god damn you make it look so easy
Peepo this it it hahahahahah
Amen..
Maybe he would be struggling to do a one arm muscle up
@@ZyvexHd man it's as if you were having a seizure while typing
lol its my 2nd day I really want to achieve but damn it, so easy when you look but so hard in reality
That's all I needed dude! Nice explanation. You covered all the things I missed. I had a lot of progress lately and did a lot of muscle ups and I knew I can do a muscle up with my current strength, thanks once again!
Very nice advice thanks man!
“If you don’t have a beach”
Speechless.
beachless*
@@kajusbilius2276 beach’nt
Hahahahaha
Been trying to do a muscle up for a while. Watched this video and it all clicked. Did my first one minutes after.
Fuck Yeah
same
Just did my first one today
Had my first muscle up yesterday
@@filipioannidis1539 bro I have 1 month training. I already can do 10 pull up. But I got eye surgery last week and I can't do work out. Looking forward to try this technique and do my success post. Congratulations bro
Very nice break down of the techniques. Thank you
Thank you so much sir. I just looked this video up due to frustration on not being able to do it, and I just did it for the first time both ways. Keep up the good work man!
Don't let this guy fool you, the circle is for the SeaBears.
bbq seitan don’t forget your anti sea rhinoceros underwear
I can't believe I understood this joke when being older than 12
@@theworkshop6914 proud of you
Only the OG's get this joke. R.I.P. to the real cartoons...
😭😂😂😂😂😂 OMFG THE CAMPFIRE EPISODE
*this is like literally one of the most thorough explanations i've seen on youtube, nice job dude, are you going to do more videos?*
Dat boi Kwesar yeah that's my plan! More coming soon
Superb explanation !
Great explanation and very articulate English for not native speakers. Thanks mate.
OMG, it works for me!
King Frater thanks alot bro...because of u m doing muscle ups now with 2 variations....make more videos like this....
Dude!! Thank you!! I do weighted pullups and dips and have never been able to do a muscle up. Your first tip on the timing of the back swing had me do it first try!!
Awesome advice!! Thanks 🙏🏾
This dude easily did 50 and without breathing hard and with calm to explain wisely
cuban boy Can you comprehend what you read? Pretty self explanatory what he was referring too.
cuban boy ill forgive u for ur stupid comment. Ur caban
fotwo5 Your comment is even worse. Good lord, does anyone know how to spell nowadays?
It is funny because you wrote "referring too", but it should be "referring to".
XolvezVids Good call my friend! Totally missed that one.
i learned muscle up last May 17, 2020 because of this man, salute brother.
Salute, commendatori
Lol a day you will never forget
@@thegreatestmantoevrwlkthep9986 like the day u first get laid
Great vid Adam! Thanks - I will try what you advised
I LOVE breakdowns that are clear like this. AWESOMENESS!! THanks!
I could do over 10 pullups with 20kg plate and my 90kg bodyweight but couldn't even one muscle up, with your helpful video and the most important "trick" the wrist position i did it in 1st attempt! I'm really grateful and wish you good luck in life, sir!
0:31 look at the background 😂😂
Thanks Adam!! Best tips on RUclips!!
Thanks bro, you just perfectly broke it down here for the beginners of this AMAZING exercise
If I muscled up, I’d hit my ceiling lol
I would like to have bars in my house
Hit it then
6ft 5 problems I have as well, we have a pullup bar in our neighborhood community gym but I'm afraid I'll create a roofing job if I attempt a muscle up
... I hit the door frame Rest In Peace my head🤕
@@metal882 the wonders of being 5'5", i can muscle up under a table
By far best no b.s. no doucheness explanation. Thank you
I will try tomorrow ! Great video !
most thorough tutorial I've seen. Can't wait to try it out tomorrow!
Who are the people who gave this video a "thumbs down"? Does youtube pay people to dislike videos? Great instructional video and one of the clearest explanations of a technique that I have ever seen, regardless of the subject matter. Cheers!
Na youtube has a thumbs down bot
Gordon Warlow nah bro it was just crossfitters who hate correct form
But tbh this is a loophole to an actual no swing muscle up.
Its all the dudes who would rather deadlift 500lbs and cause an earthquake getting out of bed.
@@r.i.peddievanhalen6855 yeah bro,i bet they were.
Thank you for this. You explained this better than most videos on this topic
Just wanna place this comment too hahaha bit then saw you i dont think there is a better video
@@Keyesthenics hi
Agreed. I watched several crossfit instructors, but this video is the best by far.
This was great. Thanks so much for this!
Very impressive breakdown video - thank you kindly.
Great advice. I am 62 can do 10 chin ups going to practice. I would like to get at least one before I die. I have had 2 shoulder repairs on each shoulder so flexibility is impaired. Thank you champ
Roger Mayer APM good luck man
Dang that's kinda dark
Best wishes to you and your goals sir!
Go get it before you kick it.
@Jake McCoy is right but I am going to add this but its true me and my friends got ours at about 10
Just wanted to say that this video allowed me to do my first muscle up. Had solid pull-up strength (20 reps). I used the line/circle technique and what he said about timing was dead right, pull up right as you start to swing back, and make sure to hook your chest over the bar!
Best and most thorough explanation I’ve seen. Ty
Great explanation! Thank you very much!
Just did my first muscle up. This is the best muscle up tutorial on RUclips.
How many time had you been training before you did your first muscle up?
I did my first kipping muscle up in 10 workouts over 22 days. There is a video of it on my channel.
11:47 I'm not liking that look he just gave me at the end there lol.
😂😂
slow it down to .25 lol
same
Oh You want this smoke boi!? 😂
@jeremiah Jones What about my gross?
Thank you for this! Really well explained and demonstarted video!
Man I've watched all kinds of calisthenics videos and admiring people for being able to do a muscle up but, it just seemed so hard to do one myself. I told myself I'll be able to do one in a couple of years after I've been consistently building up my strength. After watching 6 minutes of your video my mindset has COMPLETELY changed!! I'm about to go to the park today and hit the pull up bar because I'm feeling extra confident after watching your video. Thanks for sharing the info and breaking it down in simple terms for people like me. God bless.
i barbell row 500lbs but i cant transition to a dip, and dont believe i cant. this magic video tip of launching right before we sway backwards was the thing that made me get my first muscleup.
thanks lots man!!!!
edit: a week later and im up to 5 muscleups. thanks again my man
Ay this is the motivation i needed
I was feeling confident until the death stare, right at the end 11:47 😂
2 more seconds of that would have made me anxious
With that stare he basically said "Just do it, p***y"
try it bitch
'good luck' 😉
🤣🤣🤣🤣
Thanks brother really appreciated your hardwork❤
Great looking guy. The best in explaining this technique. You rock!!
I DID MY FIRST ONE TODAYY
TaliyyTopBinz good shit bruddah
Dank
cuban boy lol
Sick!
cuban boy just shit on the kid why dontcha 😆
1:40 it’s good, I always carry my potable beach around
Potable means "safe to drink"
Sounds very helpful. Will try soon. Thank you!
That video was actually really good, thank you for sharing the knowledge!
I can't stop looking at the vein in his bicep
He's in GTA
Yes i saw that too
Thought the exact same thing as I focused at the park in background and the beach rearby XD
Omg I was think that😂
Thinking*
GTA is Los Santos Dumbo so dont dumbass call the homies
Great description and patience you displayed!!
Really nicely explained ❤️ thank you
New title: How to draw a perfect line and circle (works on cement)
🤣🤣🤣🤣🤣
Use the choke, charcoal, brick or something similar 😉
5:47 - It's a muscle up without the dip part. Basically a muscle up without the "up".. So basically - a muscle.
Also, this is really one of the best explanations on muscle up I've seen.
Thanks for the tips!
Thanks adam for this awesome tutorial 👍💯
Hey, I don’t normally comment on social media, but I just wanted to say thank you! I watched your video today and was immediately able to do my first muscle up! I actually was able to do 4 in a row!!!
Thank you!!!
how many pullups could you do
@@daviseus1812 i can do 20 pull ups but i cant muscle up. tried it today for the first time but cant get my chest over the bar. lacking upper body strength
This nigga must have a killer bass house playlist on spotify
well instructed, thanks !
Great tutorial and explanations... line and circle demo, timing tips were all helpful. Thanks!
Hey bro, that was some seriously good shit for one take. One if the best muscle up tutorials I've ever seen
He seem's to be using more momentum than actual strength and technique, check out this video for a better muscle-up ruclips.net/video/Xm4xjGx4CBQ/видео.html
Chris Mee it’s for beginners dummy
He does like 100 muscle ups across 10 minutes while chatting the whole time
What a great tutorial! Thank you!
Best tutorial ever! Thank you
I cant count the amount of muscle up tutorials ive seen so far, but this one wins the spot with a comprehensive overview of do's and don't's. Thank you!
Great explanation. Best muscle up vid I've seen
Best explanation ever for muscle up . Thank you and good luck to you .
dude i can literally imagine myself doing muscle up🔥
That’s what counts
broooo, same here
6:59
jeff cavalier has joined the chat
Exactly
Ok bumer
😂
Need to finish off with some facepulls
:)
Thaks a lot ! When you do this it seems to be so easy...I havent heard about line circle technic I will try this!
Dude this was 👏🏾 awesome thanks
Best explanation on RUclips by far I've been trying learn muscle ups for probably a year or so failing to pull off one, now I can do them! Thanks for the great tutorial!
1:54 oh shit. He is doing Voodoo
Dude, this was awesome. Thank you so much
Thank you, great break down. Excited to try later!!!!!
Watch this one ruclips.net/video/Rq2eAA_APb0/видео.html
Been trying to do this for like 2 weeks, with you tips am sure to rock it this weekend 👍❤️💪🏾
Just discovered your videos. I’ve had a lifetime of weightlifting and other kinds of physical training. I’ve never done calisthenics but I’m loving your content. I’m 40 now and look forward to the changes it will bring.
Excellent video and very informative!
Great advice. Thank you. 👍