do you try to get your first muscle up
and nothing really works every time you
try it you fail miserably it seems
impossible to bring your body over the
bar and even if you can do it it looks
like that if yes
don't waste your time any longer and let
us show you how you can achieve your
first muscle up or improve your form if
you are already able to do some muscle
ups but only with sloppy form besides
from the right technique a muscle up is
mostly about explosive pull strength of
course you also need a good straight
body to push yourself up in the second
part of the movement but the hardest
part is to pull as high as possible to
bring yourself over the bar the third
thing you profit from is the good
shoulder mobility and strength for the
shoulder extension especially when you
move your arms behind your body this
leads us straight to the requirements
before you can't do a minimum of 12
clean pull-ups and five deep straight
bar dips you shouldn't start with muscle
ups but even more important than the
twelve reps is the ability to pull up
explosively without the necessary
strength and explosiveness you won't be
able to do a clean Muslim so work on
these requirements first of course a
muscle up is not only about strength
it's really important to use the right
technique too if you do a normal color
you will never be able to pass the bar
no matter how strong you are for the
muscle up it's very important to pull
your body along a curve this curve
brings the body away from the bars first
and after that back and close to it
while you lean yourself forward this
curved movement is the key to get your
first muscle up done
some people try to do a normal pull-up
and end up hitting the ball with their
chest others pull their body too far
away from the bar and can't hold
themselves at the top for the right
technique you will also need to correct
timing as you can see the muscle-up
technique requires a little swing to be
able to do the curved movement this is
very important because you have to pull
at the right point to get yourself over
the bar you have to pull as explosive as
possible exactly when you are at the
front point of return
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we suggest you to practice the swing in
the right moment when you initiate the
pull this is one of the most common
mistakes people make when it comes to
the muffler
always take care that you hold your body
under tension if your upper and lower
body move in two different directions
you won't be able to do the movement
correctly now it's time to take a look
at the grip when it comes to the
explosive bar muscle-up you have to
change your grip when you pull yourself
up very quickly you create an upward
momentum this takes your weight off of
your hands for a short moment exactly
this is the moment when you change your
grip from a hanging into a supporting
position if you don't do this you won't
be able to do the muscle up because your
hands stay under the bar while you need
them above the bar to do the dip there
is still one exception to this rule if
you do the bar muscle-up with some kind
of false grip you don't have to change
your grip because your wrist is already
above the bar
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if you consider all these points you
will be able to get your first Muslim
once you are able to do it you have to
take care that you perform it with very
clean form clean form doesn't mean that
you shouldn't use any momentum or even
bend your legs you need to swing to get
that curve and if you aren't strong
enough to do the muscle up it's still
okay to bend your legs or hips to get
this move later when you progress you
can do it with straight legs and only a
very light swing another factor is the
transition to practice this movement you
can do Russian tips because they have a
similar movement to the transition in
the upper arm make sure you do them
controlled but explosively
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there are still some points which are a
no-go
that you should avoid at any cost one of
them are out flared elbows as with any
other push movement it's very important
to let your elbows point backwards it's
okay to do white or narrow grip muscle
ups but if you do it without flared
elbows you will increase the risk to
damage your shoulders and elbows that is
because this position puts unnecessary
stress to your joints and is also less
effective for your muscles and not a
huge and also common muscle up mistake
is bringing one arm after the other over
the bar instead of doing it at the same
time this often happens to people who
only can do a few muscle ups and still
lack in technique or strength don't do
muscle ups if you aren't able to bring
both arms in an equal motion over the
bar you will only force your body to
adapt to this bad technique and you will
add unnecessary pressure to your joints
if you aren't able to do it with clean
form you could use a band to improve
your strength and technique first
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it's also possible to do it with a
partner the good thing about the partner
is that he can apply and accept the
amount of support and when you get
stronger he can decrease this support
step by step the last mistake people
make is to do negative muscle ups the
negative muscle up is not wrong in
general but it's totally useless if you
want to do the explosive bar muscle-ups
you will need explosive pull strength to
get over the bar and not a slow perform
eccentric movement in a slow negative
mass left you emphasize the transition
while you literally skip the transition
when you do the explosive muscle up
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if you want to do a slow fall script
mathlab negatives are the number one
exercise to do but for the explosive one
it makes no sense now you know all the
important points about the right
technique the requirements and the
common mistakes
the only point which is left is how you
should train former Slavs if you meet
the requirements we suggest to start
your training with muscle ups first and
do the explosive pull-ups and straight
bar dips afterwards when it comes to
muscle ups you should choose a
progression which allows you to do your
reps with clean form you can reach that
by using a band or by a partner like we
mentioned it before even if you already
can do a few muscle ups don't go past
the point where you sacrifice form for
reps we suggest you to aim for a low rep
range with a high amount of sets and
long rests here's an example you are
able to do 4 clean reps with a band now
you only do 2 reps but for 8 to 10 sets
and at least with 2 to 3 minutes rest in
between make sure to never fatigue with
this in this way you can do it very
often and your body will add that better
to the technique as if you exhaust
yourself in every session once you are
able to do more clean reps you can do it
without bent and later if you can do it
without fans you can decrease the volume
a bit and go closer to your limits you
can do this between 3 to 5 times a week
but of course it also depends on how
your whole workout program looks like
always take care that you get enough
rest and let your body adapts slowly
it's very common that people get elbow
or shoulder problems while doing muscle
ups this is because they either do it
with bad form or start too fast from
zero to 100% if you still need to
improve your basic strength take a look
on our website and the Kelly move
workout programs they will prepare you
very well before you start training the
muscle up if you have any questions let
us know in the comments thanks Alex