Progression to Muscle-up

How to do a Muscle-up

Learning how to do a muscle-up is the next step that follows the perfect pull-up. Muscle-ups are a nice way to get a bit more out of a pull-up, you work a lot more muscles with a muscle-up than you do with just a pull-up alone. It is a great way to start getting your lats and shoulders toned. Before working to a muscle-up, I suggest you should be able to crank out 10-15 consecutive pull-ups and/or 3 sets of 7 reps with good form, and at least 20 consecutive push-ups. When doing a progression to muscle-ups, it is extremely important to remember to stretch for both pull-ups and push-ups. The reason being that muscle-ups works both the muscles used for the push-up, and the pull-up, though the majority of the strain is on the pull-up side.

I searched around to find a video that demonstrates a nice easy progression. When I make my progression, I just kept trying until I got it, the first few days I wasn’t able to, but I did a LOT of pull-ups while trying, and I suggest you do the same if the video isn’t helping you.

The video walks you through the progression nicely though and you shouldn’t have much problem provided you posses the necessary strength. The key factor when progressing to a muscle-up is keeping the swing and minimal as you can. When you are first going at it, it’s inevitable, but the better you get at it, the less you want to be swinging. It’s pretty easy to do a muscle-up with a swing because the momentum carries you a lot of the way. Having no swing on the other hand, and doing multiple reps without swinging is the hard part. When you can do 5 muscle-ups without swinging, you know you’re doing good. Keep up the hard work, keep pushing yourself, you’ll be able to do it in no time.

Please remember to leave me some feedback, let me know how comprehensive my writing is, let me know if you have any questions about anything I’ve gone over, or suggestions for things you’d like me to talk about.

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Posted in Calisthenics, Intermediate Calisthenics

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