5 Easy Steps to Learn the Muscle-up FAST!

what's up guys Michael and Jana kefir

from calisthenics family and in this

video we're going to show you how to

train for the muscle up so we had a lot

of requests on how we train for the

mantra

so in this video we're going to show you

five essential steps to greet to to

learn master

[Music]

[Applause]

[Music]

you

[Music]

alright guys so the first step that you

need to take to learn the myself is to

start with the basics and this is

actually the most important step because

without having a solid amount of body

weight strength you will never be able

to do a muscle epic so the first basic

exercise that you need to practice are

pull-ups this sounds pretty logical

right but still we see a lot of people

not doing the basics and a muscle up is

an actual pull-up so you need to start

with the pull-ups

so when practicing for the pull-ups you

want to make sure that your form is

correct so chin above the bar when

pulling up and without keeping the knees

so the second basic exercise that you

need to practice are straight bar dips

when you're doing a muscle up you're

doing a straight bar dip when you're

pulling up above the bar so when doing

this exercise try to reach the bar with

your chest when pushing down or at least

try to hit the bar with your upper

abdominals because when you're doing a

muscle up you also need that range of

motion because you're pulling up and

then you make a transition where you hit

the bar with your chest and from there

you push up so that's what you want to

do when you practice the basic straight

bar dips alright guys so the second step

to learn the muscle up is to build

explosive strength because the muscle up

is just a really explosive exercise so

once you're able to do a 210 strict firm

pull-ups you can move on to explosive

pull-ups so the main goal with this

exercise is to hit the bar with your

chest like you do when you're doing a

muscle up eventually so this is a pure

strength exercise and as you might know

when you're training strength you don't

want to do too much reps right because

your goal is not to do as much as reps

as possible but you want to do a pull-up

as high as possible so never do more

than four explosive pull-ups but instead

try to do higher pull-ups so the second

explosive strength exercise is a Russian

dip and with this exercise the front

side of your shoulders will get used to

the strength that is needed for the

muscle up so that brings us through the

third part to learn a muscle and then

it's to learn

to use the swing and the swing is

another crucial part of learning the

Muslim because this is the way how you

can take advantage of using a momentum

what you want to do you want to pull

down like you're closing the hood of

your engine from your car right and also

when you're tripping into the bar you

want to reach as far as possible with

straight arms like I'm doing here in the

video and from there you want to pull

yourself up as explosive as possible so

in full it looks like this you jump into

the bar you reach as far as possible

with straight or up and pull yourself

away from the bar just practice this for

a couple times until you get this

feeling and then you can move on to the

fourth step which is learning a assisted

muscle up so the first way you can learn

a assisted muscle helps inspire using a

resistance band so when you do a muster

up in a resistance band for the first

time you want to make use of the

momentum that I just explained so when

you look closely you can actually see it

and I'm not pulling up like a regular

puller but I'm pulling up towards my

waistline and in combination with the

momentum you will be able to get over

the bar so first start with AB and that

gives you enough assistance to get over

the bar for a minimum of 3 or to 6 times

and when you're able to do that you can

move on to a band that gives you less

assistance so right here we're moving on

to a lighter band and again try to do at

least a minimum of 3 reps and then you

can move on to muscle ups without any

band but first let's have a look to

another way how you can do assisted

muscles by using a partner this is a

really great way to learn the free

muscle up because your body gets used to

the natural movement of the muscle up

without using a resistance band so that

brings us to the last step and that is

of course the full muscle up so once

you're able to do three muscles with the

lightest resistance band and also three

muscle ups with a partner we will

recommend you to start with the three

muscle ups and as you can see here I'm

still using a bit of momentum by

straightening my arms completely and

also using a little bit of

keeping with my knees to get above the

bar but that's all good because the aim

of this video is to get a muscle up and

not a strict form muscle up all right

guys so these were the five steps that

you need to take to learn the muscle up

these were the steps that we personally

took to get the armors up as well it

took us about four or three months right

yes and for us personally what we

already said just try to start with

resistance bands and from there you can

lower the resistance on the bands and

then you can do it assisted with a

partner and then you can just do it by

yourself so if you want to learn the

stuff but you're still struggling with

like a stricted program we can help you

out send us a message and we can make

you our personal program where we make

it like exactly these five exercises but

also a lot of more important exercises

to learn your meals well that was it for

this video we hope that you like this

video if you did please put a thumbs up

and make sure to subscribe to our

channel because we will upload many more

videos about nutrition about

informational videos and also please let

us know what you want to see in future

videos and that's it for today yes

peace out guys peace out

[Music]