when first discovering the world of calisthenics everyone wants to unlock the muscle-up I see many
people using the wrong techniques and methods with slow to know progress most people waste too
much time and energy directly training muscle ups when there's a better way before I show you how
to train smarter not harder enter your email address to access my free muscle art mastery
workouts tips and tutorials hey Daniel vaginal here for fitness fa Q's and I want to start by
covering the most common muscle art mistakes one of the biggest calisthenics sins is the chicken
wing muscle up using one arm at a time to get over the bar isn't going to fix the limitation
the problem is either a lack of technique in the pulling arc or simply not having enough explosive
pulling power constantly training the chicken wing method is time and energy wasted which is
better spent elsewhere I'm going to explain what to do instead very very soon using bands is a
common method for those who need help with their muscle ups bands are great for teaching movement
mechanics and building an initial confidence especially for those who are new to muscle
ups the problem is bands only help with half the situation technique generally for band muscle ups
to work the tension and the assistance needs to be pretty high for someone to get up and over the bar
this makes the initial pull way too easy so don't expect to get explosive pulling power for the real
thing keeping makes it easy to get up and over the bar with limited pulling power the same concept is
also true for short range of motion at the end of the day bad for muscle ups will develop bad
for muscle ups it's best to scale back and take a different approach the last mistake may not be
as obvious as the earlier ones that I showed you in this video and it's high rep pull-ups
the technique tempo and attributes that you gain aren't going to translate to muscle up mastery
and it's a very common mistake being able to do 15 slow reps won't magically mean that you're going
to have perfect non keeping muscle ups don't waste your time with slow high rep endurance training
the sticking point most people struggle with is the transition because they can't pull fast enough
let me show you what to do instead the muscle up consists of the pull transition and the dip the
hardest part about a bar muscle-up is pulling fast enough to get through the transition are you ready
to use your time and energy wisely and finally master muscle ups explosive pull-up training
is the simple solution to improving your muscle up so fast beginners should aim to get the chin
above the bar every single rep over time you're going to develop power and you're going to be able
to pull the bar to chest height and eventually all the way to your waist ring muscle ups are
a completely different skill to bar muscle-ups however I want you to use this section to see
the value of isolation when it comes to skill progress beginners to intermediates I want you
to use the feet to manage the intensity so you can get enough reps in the transition is the hardest
part of a ring muscle up don't waste time training the entire muscle of you're better off drilling
just the transition to address the bottleneck of the exercise if you're someone who's more
advanced the transition is always going to limit how many muscle ups that you can do my advice is
to practice practice practice the transitions I know it's simple advice but this is definitely
going to help you level up your muscle up game as I've covered so far mastering the muscle up
involves isolation this means you've got a target each phase and train it specifically having strong
full range of motion dips is the final piece of the puzzle straight bar dips are ideal for
those training the bar muscle-up if you're looking for an increased challenge or you're specifically
training on the Rings go ahead and practice ring dips if you want to learn my secrets for
mastering the muscle up go ahead and enter your email at fitness FAQ and calm I'm going to give
you expert tips workouts and tutorials for free so you can master the muscle art and Cal snakes