5 Best Exercises to Learn the Muscle up + Workout Routine

Hi, guys.

It's coach Bas here from Calisthenics Family.

And today I'll be discussing the five best exercises to learn the muscle up.

When it comes to muscle up training, I would say there is a requirement

of 8 pullups and 12 dips that you should be able to do.

If you haven't reached those numbers yet, you should first focus on that.

Make sure to check out

one of these videos on the channel to increase the pullups and dips.

If you've reached those numbers,

you can get started with training for the muscle up.

My biggest tip would be to train it as

specifically and as frequently as possible.

So with this, I mean, do the exercises that stimulate either the technique

or the strength required for the muscle up and do this at least three times a week

With that said, let's get into the first exercise.

The first exercise is the jumping muscle up.

This is the most accessible exercise to get a feeling of the muscle up

and the transition.

You can start with a very low bar at hip height,

and from there you just increase the height each time.

For example, aim for three consecutive

reps before moving to a new height.

The end goal is to perform this exercise on a bar that is as high as your wrist

when you completely raise your arms overhead.

the second exercise is the explosive kipping pullup.

This is the most important and effective exercise for learning the muscle up.

The more explosive you can pull up, the faster

you'll get your first muscle up.

If you're trying to learn your first muscle up, you can practice

the explosive pull up with kipping knees so that you already know

how to do the kipping part, before doing your first kipping muscle up.

Later on, you can try to do the explosive pullups without kipping

and with straight legs in order to learn a strict muscle up.

The third exercise is the negative muscle up.

This exercise teaches you

the transition of the muscle up, which is the hardest part.

Try to focus on staying in the transition as long as possible.

Do this by first bringing the bar to your chest and from there

while you go down, keeping the bar as close as possible to your body.

The more seconds you'll make in this position,

the more it will help you with your muscle up.

This exercise is also really effective if you eventually want to unlock

a slow muscle up.

The fourth exercise is the weighted pullup.

This exercise helps you to increase pulling strength.

This exercise helps you to increase pulling strength.

When you try to do your first muscle up, you will probably be

working your max strength as you can only do one rep.

So increasing your strength in your pullup is really effective.

when doing weighted pullups, stay in the optimal

rep ranges for increasing strength, which ranges from 2 to 6 reps per set.

rep ranges for increasing strength, which ranges from 2 to 6 reps per set.

Do 3 to 4 sets of five repetitions

with a certain weight and try to increase this number each week.

For example 1 to 2 kilos or 2.5 to 5 lbs per week.

The final exercise is the assisted muscle up with resistance bands.

There’s quite a debate on the effectiveness of the assisted muscle ups.

However, in my opinion it is effective to train with bands

but mostly for understanding and practicing the technique of the muscle up

and for getting more volume in.

For strength gain, you’ll rather want to look at the previous three exercises.

So my advice would be to first start your workout session with either

explosive pullups or weighted pullups, followed by negative

muscle ups and finish off with assisted muscle ups.

All right, guys, there you have it.

The five best exercises for learning the muscle up.

Please let me know if you find this video helpful

and if we should make another video

on the five best exercises for other calisthenics skills like

the handstand, human flag, handstand push up or frontlever.

Just let us know in the comments and we will make it happen.

Finally, let me highlight our muscle up

mastery course that we have created in the Calisthenics Family App.

This five level course teaches you to muscle up from ultra beginner to pro,

which obviously includes all the exercises in a perfectly structured matter

with reps, sets and specific exercise goals per program.

You can start the first program for free, so make sure to download the app

in the Google app or Play store.

Now let's get into this week's giveaway. to help one of you with a muscle up.

We're giving away one set of calisthenics family

resistance bands so you can practice your assisted muscle ups.

So, how to win?

Like this video, subscribe to the channel

and comment within the first seven days after publishing this video.

Last video, we gave away one set our parallettes with optimal grip

and the winner will appear here.

Congrats, and don't forget to like subscribe

and put your notifications on so you don't miss a video.

Thanks, guys, and I'll see you in one of the next videos.

Peace out.