1 Month in to learning a **Bar Muscle-up** with these 3 Exercises
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- Опубліковано 6 лют 2025
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This is a dream move for me and I’ve been putting off learning it for quite a while now. I naively thought once I got my 10 pull-ups in a row (I got them almost 3 years ago now!), that I wouldn’t naturally be able to learn a bar muscle up as a natural progression.
Oh how wrong I was!
There is so much more that goes into getting your first Bar Muscle-up apart from generic Pull-ups.
Whether going for the standard explosive one with a swing or the slow muscle-up, you still need sufficient pulling power so the pull-up is high enough to eventually get your elbows above and push your way above the bar. This not only requires insane strength to bodyweight ratio, but skill too in knowing the exact moment to try and not getting the dreaded chicken wing.
So here is me 1 month in to actively telling myself I will master this move.
Whether you can do a bar muscle up or not, I think these 3 exercises are fantastic to complement anyone’s Calisthenics training!
Jade: I've been working to perform a muscle-up (I'm 71 1/2, so it's unlikely I'll ever get there)- BUT, I've watched a number of muscle-up instruction videos on UA-cam and it seems like the initial way to achieve a muscle-up is to incorporate a foward swing followed by a kipped pull-up. Summer Fun does a small forward swing in her muscle-ups that you share on this video.
oh thats amazing and Bill im routing for you, i hope you achieve it! age is just a number! and yes that slight swing and kip is what i practise on exercise number 2 with the explosive height... except maybe its not that obvious as ive just started doing it but ill do a 2 months update soon so hopefully my technique has improved.
Good luck with your training!
yesterday I managed to do my first 3 chin ups unassisted I recorded my last 2 and posted them on my channel, i know I still have a long way to go, but right now I'm feeling so damn proud of myself.
@@Alphakobra24 amazing that’s great news! Celebrate the wins and sit in it for a while. That’s a massive achievement and you should feel proud 😊
Get it! Good luck on your challenge.
@@TeamCelerityPK thank you!
I was so close to doing my first muscle up and I was super hyped to crushing it next day but then my shoulder started hurting real bad and I had to stop training. Now almost a month later I will slowly ease back into training.
@@Venserql sorry to hear this. I’ve had something similar with my injuries before and hoping to not get injured this time
You'll get it in a month or two.
Was your injury related to training? Would you write about it? I'm afraid to do weighted dips & pull ups, would like to learn from other people's experiences.
@@adamtakacs5197 thank you! And ha I wish! But it’s definitely going to be a year long thing, but a journey I’m prepared to take.
So many injuries I have seem to be a mixture of very specific individual things I have. There was never an injury from a fall or bad form etc. it was because I had em for example an asymmetry on one side of the body or a weakness compared to another muscle, that a nearby muscle had to compensate and therefore the injury was gradual.
I talk about about this for my Achilles tendonitis in many videos. With regards to pull-up and dip injury, I still have this chronic elbow tendonitis ( or tennis elbow) that flares up now and then. There’s nothing I can really do to prevent it other than googling and doing the physio exercises you can find online. These really boring exercises that will eventually strengthen the tendons so as you get stronger ( muscles getting stronger from weighted pull and dips), your tendons and ligaments are also getting stronger alongside it to prevent tendonitis ( inflammation of tendon) injuries I seem to get.
Hope that helps a bit!
Me again… I know that you said previously that you have never done them but I would suggest incorporating explosive rows. This way obvs doesn't need as much sheer strength, but more to practice and progress on the speed and drive of your scapular retraction and getting your chest to the bar.
@@oaknash2038 heyyy rows seem to hurt my elbows somehow and I get ‘ tennis elbow’ so I would not want to do them explosively as they’d make my elbow issue worse but for some reason in the bar I’m fine. I think it’s because my body’s used to it maybe
@@JadesFitnessBucketList I understand.
If you can’t do 10-15 pull ups consecutively a muscle up is highly unlikely , h0pe you get there !!
@@ValentinG23 i can already do 13/14 pull-ups consecutively, it’s more about explosiveness to get over the bar. Even if a person can do 20-25 pull-ups, without them being high enough it doesn’t really matter.
Thanks! I’ll keep going 🔥
All you need is weighted pull ups to progress on, that's it.
@@Dal256 unfortunately not for me. I’ve been doing just weighted pull-ups for years /!: progressively getting heavier but when it comes to muscle ups I see not a lot of progress. A muscle up also has a skill based component to it so the movement as well as a timing element to it, these two things also need to be practised.
Of course you can get it just doing weighted pull-ups but that will take much longer as you’re relying on your pure strength to pull you so high up the bar you can get over it.
@@JadesFitnessBucketListwhat’s your max pull ?
@@Dal256 19kg pull-up
@@JadesFitnessBucketList that's the things though, if you would just train to maybe pull around 40kg for a couple reps muscle ups would be a lot easier. I can't speak for girls though, it took me around 2 years to pull 40kg for 3 reps at 170lbs bodyweight and then i could easily rep out muscle ups. To progress consistently i'd recommend working in the 7-9 range, that's what has worked for me the best. The "strength rep range of 1-5 never really worked for me since it put a lot of stress on the nervous system. Plus with higher reps you can still gain strength and more muscle. That's me though, it's different from person to person.
@@Dal256 yeh but to even pull that much up I need supplementary exercises. It’s a little bit like if you want to improve your bodyweight reps, at a certain point you’ll start to improve much faster doing them weighted than just practising body weight reps to get more body weight reps if that makes sense
So although you’re right I can just keep doing weighted ones until the weight goes up and I can do a muscle up, but a faster route is doing supplementary exercises to help me get there.
With regards to weighted pull-ups they say being able to get half my body weight up should translate to a full muscle up. So I don’t even think I need 40kg! I weight 52/53kg so if I could get a 1 rep max of 26ish kg, I reckon I could muscle up