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- What's up Elite THENX athletes.
It's Chris Heria.
Welcome to another video of official THENX.
Today I'm gonna show you guys how to muscle up 360.
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Alright, so let's get started.
So today I'm gonna continue with how to freestyle
calisthenics series and I'm gonna show you another move
to add to your arsenal, the muscle up 360.
Now before we begin to learn the muscle up 360
it's super important that you can pass
the requirements comfortably with perfect form
and the requirements are at least ten explosive muscle ups
using the bar pop technique that I showed you guys
in the last video.
How to jump on the bar.
So if you haven't seen that video already
go ahead watch that video.
The link is in the description.
Learn how to muscle up bar pop
and then you can really begin to learn the muscle up 360.
So if you've been able to complete the requirements
you're ready to learn the muscle up 360
and the first thing that we need to do for the muscle up 360
is to really master our 360 spin.
So the first technique that I have to show you guys
is a jump squat 360.
We're actually gonna use our arm, our arm's weight,
and our arm's motion to steer that 360 all the way
when we're jumping in the air.
It should look like this.
Jump.
So if you saw my arm helped me go around the whole rotation.
Let me how you with the other arm.
So as you can see, I'm turning and looking at the side
that I'm turning on as well as using this arm to push out
and then let it lead my body.
Guys do not try to jump and try to literally turn your body
with this movement.
Your arm and the facial direction that you're facing
is gonna turn your entire body.
Rely on this technique when you're doing your 360s
and you're gonna be able to do 360s with perfect form
really fast, really elegantly which is the whole point.
I want you guys to do at least 20 reps with perfect form
using one arm, 20 reps with perfect form using the other arm
and once you can pass this,
which shouldn't be too hard, you're ready to start taking
this little technique onto the bar.
So here we go.
(upbeat music)
Alright, so once you guys have mastered your 360
you're ready to start taking your 360 off a bar pop.
So first let me show you what it looks like.
It should look like this.
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Alright, so let me break this move down.
What you guys wanna do for the very first progression
is do a bar pop with the same exact technique
and as soon as you're about to let go of that bar pop
I want you to let go with the hand first of this back side
you're gonna turn on.
So if you're gonna turn to the left,
you're gonna release with your left hand first.
Now just like I showed you with the 360 jump squat technique
how you led with your face and your hand,
you're gonna use that same exact technique to do the 360
when you're coming off the bar right here.
Another cool thing that you can do is as you're letting go
and you're starting to turn and steer with this hand
you have this hand still on if you'd like
you can just give it a little extra push
as you're letting go.
So you would come off with this hand steer,
give a little extra push and then just always stay looking
that way you're turning.
Never turn around or you're gonna stop turning
in the middle of the air.
Now when you're first doing this movement,
you don't have to actually grab and catch it.
For the very first time you should just be focusing
on doing the bar pop and adding the 360 movement
right after that bar pop.
Getting really comfortable with that move.
Getting really familiar with this movement
and most importantly stopping right in front of the bar.
Do not pop off and go far back.
You wanna stay very close to the bar
coz this is gonna prepare you to actually catch it
when you're ready.
So for the very first progression, let's just do the bar pop
and right after the bar pop we're gonna go with the 360.
Here we go.
We'll I just caught it there that's like a natural reaction
but you guys literally you don't have to catch it.
You can just land.
If you want, this is still a little too scary for you
or it's intimidating, you don't even have to go a full 360.
You can just start with the 180.
So if this is the bar pop,
from there I want you to just do that and land turned around
right here.
But as you can see you have to still go all the way through
with that pop.
You have to bring your legs out.
You have to push up and you have to make sure
that you tuck your legs in.
Because if you don't do all of these steps,
you're gonna spin really close to the bar
or you're not gonna get that height, that pop with your 360
and that's super important to be able to come back down
and catch it on time smoothly and comfortably.
So once you guys have been practicing the 180 for a while
you can begin to start making that 180 into 270,
eventually moving your way all the way to a 360.
Almost there.
So when you find yourself right about here,
this is when you're ready to take it to the next progression
We're gonna go with that 360, but instead of just landing
right in front, I want you to touch the bar.
You don't have to touch it with two hands but at least
touch it with one.
Try to grab it really.
Once you've mastered that,
you're ready to grab it with the next hand
or at least just tap it, if you can.
The muscle memory will work its way.
You'll eventually just be grabbing it
without even thinking about it.
You just have to keep drilling this move.
Alright, so you basically want to master
this move right here.
The better you are with that pop at the beginning,
the higher your 360 will be.
You'll get way more pop, way more height.
But regardless you wanna make sure that you can actually
grab the bar before your feet even touch the ground.
That's an indicator to know that you're ready to try this
on a high bar.
So before you guys move on to the high bar,
I suggest you do this at least ten times in a row
with perfect form, landing, grabbing the bar
every single time before your feet
actually touch the ground.
Once you're super confident, I mean you have to drill this,
you have to be, you can practically do this
with your eyes closed.
Once you are completely confident with this move,
you catch it every single time,
before your feet even touch the ground,
that's when you're ready to take it to the high bar.
Alright, so now that we've mastered the 360 on the low bar,
now we're gonna redo all the progressions
that we just went through on the high bar.
So if you practice these and you drilled these
and you can be able to do them comfortably
with perfect form, you should eventually be able to do
a perfect 360 with ease without even thinking about it.
Alright guys so thank you so much for watching.
If this video helped you at all, like, comment, share
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I know those are a lot of information, a lot of progressions
slam packed into this really quick video.
So if you guy want the full breakdown of how to do this move
and a whole bunch of other moves like the handstand,
muscle up full access to all our workout programs,
technique guides and daily workouts that are gonna get you
in the best shape of your life.
Not just looking strong but actually being strong.
We have THENX members that have taken our programs
and have transformed their lives and capabilities 100%.
Things that people train for years to do
like the handstand and the muscle up,
we have THENX members learning in a matter of weeks
and sometimes even days.
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and I'll see you guys next Sunday.
Peace up.