Teaching a BEGINNER the MUSCLE UP in 10 minutes (& how YOU can do this TOO)

what's up guys Angelica from

calisthenics family and today I'm gonna

teach John how to do a muscle up so John

has been around here for a few months

and he's helping us out with the videos

for the upcoming program the the

calisthenics basic program and yeah he's

just here also learning some

calisthenics stuff the handstand and now

the muscle up so I'm gonna teach you the

muscle up today so are you ready I'm

ready

[Music]

let's start off with what your level is

at this moment so if you are probably

able to do a few tulips right

yes ma'am okay so these are the basics

of the muscle up especially the pull-up

and a straight bar dip so I'm gonna have

to look at these two exercises so yeah

let me show you all right clean as hell

nice man

okay that's perfect man so let's pull up

a loop great yeah let's go to the

straight bar dip because that is the

second part of the muscle up so let's

use this bar and let's try to do it

until you reach the lower side of your

chest

nice nice nice okay

okay so you are already keeping your

legs really straight so you're engaging

your core already so that's actually

what you need to do within the muscle of

as well so let's start with the muscle

up I will show you the muscle up first

so you can see how it should look

please alright so first things first I'm

going to use this bar because it's

really important to be able to hang

completely which are feet off the ground

like this so I think I'm going to use

this bar you can use

[Music]

[Music]

so there's the problem Elsa alright John

so did you ever practice the most loved

before yes we have times a couple of

times so you have some experience with

the muscle-up but you you never get the

most look before okay but that's a goal

of today you were doing the most love

for first time yes okay so let's make it

happen so first things first let's

divide the muscle up in a few different

parts so we have to swing we have to

pull and we have to dip and I want to

focus especially on the first two parts

because I think the dip isn't really a

problem for you like you showed the

straight bar dip so let's start off with

the screen and it's really important to

swing with your arms straight and also

swing with your chest so you don't want

that you don't want to have your feet as

much forward and backwards like this

this is a wrong swing instead of that

what you want to do I'll perform the

disc bar so bring your chest forward

like this and then like this so hollow

body like this as you can see I'm

holding my hands my arms completely

straight while having an active scapula

so let's try that one

[Music]

so this is a really essential part of

the muscle oh yeah like that get it try

to make it nice flow like this forward

and back okay okay nice okay so that's

the first step and I will apply a little

trick by placing some kind of trampoline

and you have to imagine to jump into the

trendline when doing the muscle up so I

would get a let's get this mobile phone

right here so this it should be right

here

now what you want to do so we didn't

already this swing what you wanna do you

wanna go one step behind the bar for me

you're gonna jump in the bar and get

your feet on the trampoline while

keeping it just forward and that is

exactly the moment when you're gonna

pull yes so like this

yes

movement forward

okay so this one point of attention here

and I saw you doing the pull-ups with

with bent arms which is pretty logical I

probably did it as well but for the most

of you want to focus on

I think straight arms at the beginning

of the swing like you did in the

previous exercise with the swing so what

you want to do like this jump line and

like this it's actually a little bit too

low for me but after you get for it

[Music]

yes like that

okay so that is the Serena I think it's

already yeah you can do a proper form

off the swing so that's life in today

all of the muscle up this is actually

the most common mistake for most people

practicing Muslim so I saw your doing

the previous exercise and you did the

swing alright like this but you did a

regular pull up like this and you want

to avoid to try and do it pull up and

then magically get over the bar that's

not gonna work you have to go from here

backwards like this you know I can

improve that is why you wanna have two

straight arms from the first second like

this and when you're gonna make this

pool you want to also incorporate your

knees to make some more momentum and

more speed to get off the bar so that's

practice that one I will perform an

originally wipe it right here

so trample on knees knees knees yeah so

I seen on going a lot faster by

incorporating these okay

more and more than one east of jets nice

turns just

so a few repetitions let's focus on just

one repetition because you can get most

power when you do it with just one

repetition so stand right here

John furtive o-line then pull

yourself explosive well tucking your

knees to your chest let's go let's go

keeping keep keep the rock straight or I

said that is already pretty good so one

more time and you want to focus on

bringing the knees as high as possible

while pulling yourself with straight

arms yep let's do this

yes

harder yes like that like that okay nice

so that is the diagonal pool and with

the muscle up you actually want to make

a motion around the bar and a like you

know half the moon is like this

yeah so the half moon and you want to go

with that motion around the bar so it is

really important do not focus on getting

to the bar too quickly but you want to

actually first go a little bit behind

the bar because your elbow needs to go

over the bar and the only way to make it

happen is to go at least this far behind

the bar yeah okay so try to make this

explosive move and get your elbows right

here and with this move you can already

bend your arms a little bit but try to

get a little bit higher with your elbows

and the same height as the bar

all right so you already got the swing

you already got the pool now let's make

it happen to the full muscle up and

that's the last part and I like to call

it the dive why this you actually want

to dive around this bar right so let me

show this real quick at this part so why

you have to pull all you need to do is

dive over the pipe guess when you're

over the bar the only thing you did so

swing pull done like this see this yeah

I know you can did that's it

alright so you get point okay so let's

make it happen

swing full dive let's go let's go so

you're actually already gone yeah elbows

and the same right off the bar all you

need to do is actually what I see is

you're trying to do a pull-up too much

so you're going too fast to to the bar

because you need to go a little bit

higher and then pull towards bar then

dive over the bar right so what you're

trying to do is the pool is good but

you're going like to the bar like this

and your chest is going to hit the bar

but you just needs to be over the bar

yeah so oh well have one exercise for

you that will hopefully solve this

problem so let's go to let's go through

this bar now what you want to do is a

jumping muscle up without touching the

bar with your chest yeah so like this

and then jump and immediately go to the

dead position yeah so don't touch the

bar with you

yes okay okay nuts that's it that's it

okay so that is exactly what you do with

the Muslim bar yes okay so let's try it

one more time now we'll give you a

little push in the back so you can

hopefully make it happen yes it's okay

let's do it John let's go let's go all

right all right

yes let's go on nice that's it right so

it was just a little help in the back so

now you know the exact motion that you

need to do do you think you can do it on

your own now I hope it man let's do it

man okay okay let's go

that's it yes let's go let's go oh man

but just a little push in the back so I

think the only problem that you have at

this moment is a little bit of lack of

explosiveness in your pulling strength

yes yes so that is the second part the

swing is all right the dips all right

you you need to go a little bit higher

to dive over Parker so my advice is

firstly to train this muscle up with

resistance bands as much as possible so

do it as much reps as possible and

besides that go with weighted pull-ups

and explosive Withers yes yes all right

so we've got four different bands just

one is thickest this one which one is

the thinnest and let's see how far you

can get with the muscle up starting with

it blue band okay so you can just step

in the band like this pull it downwards

and then stepping in faster

good and think about the points that I

mentioned for right yeah that's it

that's it nice all right one more

oh that looks clean made nice okay

that's not that's not all right so you

actually got a technique of doing a

muscle up all by yourself so I think he

can already go to the yellow banners

don't you think yes let's do it

trunk line and go yes yes yes nice nice

that's it

all right man so you gotta put the

yellow balance almost there so we'll try

to the horn yes man yeah let's do it

okay all right so get some breath

all right Jen orange band let's do it

and go boys let's go man let's go

they're at them oh all right so it

almost worked out with orange band I

only saw one mistake that is that you're

still trying to do a pull-up you're

trying to get like this and then with

your elbows aren't going off the bar so

try to do a diagonal puller

all right so start here and end here yes

that's your goal if you have enough

speed you have enough power you can dive

over the bar and also a bit so that's

right let's do it

so swing let's do it let's do it man

come on you got it nice that's it bro

all right yes yes man nice man so orange

bad man me I think if you do so like

some homework like the exercise that I

mentioned the explosive pull-ups maybe -

wait pull-ups and exercise a bit over

there jumping my lips that's all you

need to do to unlock the muscle oh yeah

all right so I would say practice the

most luck with bands three times per

week and do this exercise as well at

least two times per week and you unlock

the muscle within within a month I'm

sure yeah

all right done so that was the little

tutorial we did for you for you Muslim

and I really hope that you got a lot of

information about technique and an

exercise you can do and I really hope

that you can unlock that muscle up

wouldn't be month yeah so thanks a lot

bro all right so that was the tutorial

video about the muscle up with a

beginner and that's actually the subject

that was requested a lot in the comments

in YouTube and next week we're gonna do

a similar video but then with the

handstand and also with a beginner's so

if you'd like to see that video please

let us know in comments and maybe for

another skill maybe for the begley for

how to do a proper basic exercise just

let us know in the comments what you

would like to see and to close this

video off we're gonna do one more gift

away and you can already guess it we've

used them in this video and we're gonna

give away one package of resistance

bands from Tottori you're gonna get all

the sizes so from thick to thin so you

can unlock your muscle ups as soon as

possible with these bands so all you

need to do is comment

hashtag 50k and also let us know why you

want to win these resistance bands so

that's it about the video please leave a

like and subscribe for more videos peace

out guys

but I found calisthenics family and they

were offering this program plus the

online coaching for a very affordable

price so I decided to try it if anyone's

looking to start calisthenics I would

highly recommend this it'll it'll do the

same for you I'm Gordon and I've been

with calisthenics family for almost

three months now and all the time I've

had Yannick as my trainer like my

chorionic can just be like that little

extra push to keep you going you also

seen the pictures I'm really proud of

myself that what I achieved in the last

eight weeks go for it and start your

journey

you