Muscle up

I resently found out about it.
Seem like a combination of a pull up and a dip.
I can do pull ups and dips. Somehow muscle up is not happening.
Is there are trick to it? Can anybody do one?

The trick is to explode up with the pull up, than lean back and press down with the triceps. It's a skill more than anything else, especially if you can do pull ups and dips.

When you do the pull up, keep the elbows together. Than quickly lift them up and push down.

Two things will help you.

1. Learn how to do the pull up to the stomach.
2. Learn how to do a dip and not lean back.

Most people do the pull ups to the chin or chest. If you can touch your stomach, than it would be much easier to do a muscle up.

Is muscle up when you go from the hanging pull up position to the dip position on the bar?

Is muscle up when you go from the hanging pull up position to the dip position on the bar?
Something like that. I believe that if you want to learn it properly, you should do it on the rings.
I tried to do them in the past. Everytime I would injure the outside of my wrist, so I stopped. It's a cool skill. I don't know if it does much more for you than just a bunch of pull ups and dips.
But if you have access to the rings, try on that first.

[koltz]

You should also be able to chin up fast enough to spare momentum between the chin and the dip part

Yeah, the outside of the wrist doesn't feet right. I think that's what happens when you try to get the elbows above the bar to push down.
It's much easier on the rings.
I did it on the rings in the past with out a problem. It's just that if I train for real life "Jumping over stuff" situation, I will have to do it on the bar or the wall or something, probably not rings.

Also Koltz, it's true momentum from pull ups is important. I guess proper technique is important too. May be there is a technque specifically for the bar that people don't know about. Something to do with transfer of center of gravity.

[Rick]

I resently found out about it.
Seem like a combination of a pull up and a dip.
I can do pull ups and dips. Somehow muscle up is not happening.
Is there are trick to it? Can anybody do one?

lol, I've heard the term muscle up but never actually knew 100% what a muscle up was. From your description it sounds sotra like climbing a fence eh, you grab the ledge, get your chin above level and then push down and hop over.

I resently found out about it.
Seem like a combination of a pull up and a dip.
I can do pull ups and dips. Somehow muscle up is not happening.
Is there are trick to it? Can anybody do one?

lol, I've heard the term muscle up but never actually knew 100% what a muscle up was. From your description it sounds sotra like climbing a fence eh, you grab the ledge, get your chin above level and then push down and hop over.

It's level seventeen in here I think. Explosive pull up, elbows go above the bar and than press down like a dip. Not sure about the hop over part.

[jb21]

I too am struggling w/ the muscle up. I can get 20 pull ups and a bunch of dips...maybe 50, but this muscle up is tough.
I was told to work on false grip pullups to master that aspect of it and it would help.
I was also told to kip up by swinging the legs in order to get up until I am able to do one w/ just a powerful explosive pull up.

[koltz]

Try to do some progress for a one arm chin (building your pullup strength) eventually it will get easy enough so you can just pullyourself up fast enough to accumilate momentum for a muscle up.

Same here,
all the pull ups in the world, crazy dips, no muscle ups.
I actually injured my wrist trying the negatives. Somehow after the pull up my body is leaning back too much to be able to come up into the dipping position.
I know people say do it on the rings first, but I have not ring access.

[jb21]

i watched a few videos of muscle ups tonight to study the technique and I will either tape it to find the flaws or have my wife help.

[koltz]

talk about muslcle ups I was asked if I could do one and I went to a good bar in the beach a few days eaier and failed a few attempts , I still feel like I can do it and it's only a matter of technique , maybe my pressing is too weak... my pulluing muscles have alwys been much stronger

[Germanowl]

You´ll find a good example of a muscle up in the Nasty Girls Video on the Crossfit site. Man those girls workout hard!!!

I was able to do one when my left elbow went up before my right. I can't do both arms at the same time. The next day, I felt like I injured my wrist or forarm. It took almost two weeks to come back to normal.
I think there are two things that people don't talk or don't think about that will help muscle ups.

First is the wrist conditioning and second L-seat dips. When I condition my wrist I'll try the muscle up again. Hopefully I can take a video and post it, so that someone can point out my technique mistakes.

[koltz]

I think if you want to save your wirsts more you should do the muscle up by changing grip positions on the bar when exploding into a dip..... otherwise it's not directly above the bar and it could add a lot of strain on it...

also I recently saw a vid of like a 6 year old gymnast girl doing muscule ups like nothing on bars.......

I think if you want to save your wirsts more you should do the muscle up by changing grip positions on the bar when exploding into a dip..... otherwise it's not directly above the bar and it could add a lot of strain on it...

also I recently saw a vid of like a 6 year old gymnast girl doing muscule ups like nothing on bars.......
6 year old gymnast doesn't have psychological barriers. We on the other hand know what we think we can't do.
Also their ligaments are so much more flexible.
I do like the wrist conditioning part. Explosive pull ups are just as important in muscle up training.

Check this out.
http://www.americanparkour.com/video/ddotm/ddotm_05-06.wmv

That guy represents =D>

[koltz]

Yeah right she doesn't know she can't walk through walls because she doesn't have barriers so she still does it...

Theres no way a 6 year old (at that age no gender differance really) can do a muscule up without some crazy conditioning ... and the one I saw was doing combos with that and stuff

Yeah right she doesn't know she can't walk through walls because she doesn't have barriers so she still does it...




Haha
that's funny.

[jb21]

still struggling with it.
HELP!

[99benmoore]

took me a while to get them and within a couple of weeks of me nailing my first one I found I could easily do 3..... before I was ill a couple of months ago I worked up to 5 quite comfortable muscleups with none of the bullshit "kipping" or swinging to gain momentum ^_^

Its pretty much a necessary exercise for parkour... hmmm ill definatly have to start working on them again once i reach my 25 pullups :)

An exercise I used to do to help the muscleups was plyo clap pullups... pullup, clap, regrip bar, lower and repeat.

[bklynfirefighter]

I used to do muscle-ups on the power rings. It took me a few weeks of dedicated training to get them down. But, I've never tried to do one on a bar.....I guess that's next.
I would suggest doing weighted pullups and dips to prepare for the muscle-up.....that helped me to get the muscle-up on the rings.

[Moonduck]

Theres no way a 6 year old (at that age no gender differance really) can do a muscule up without some crazy conditioning ... and the one I saw was doing combos with that and stuff

Now, I'm not saying that the kid wasn't conditioned, but remember that a 6yr old girl has very little mass to move around. My own 6yr old daughter is a normal kid, and she can do all sorts of things that are impressive, largely because she isn't moving around much weight in comparison to strength.

So, yes, she's buff, but she had a lot less work to do to get to that point.

[antiggo]

Hello, I am a new member here, very nice forum. : )

I didn't want to start a new thread about muscle up.

I want to hear your opinions - is a one armed muscle up possible? : )

I practise parkour, and there are legends in the parkour community about David Belle (founder of parkour) being able to do around 20 of these.

I will beleive this when I see it. ; )

Cheers.

[androushka]

I bust out 5x5 muscle-ups on rings any day, and I can get a few on the bar too, though it's a bit harder.

Anyone can get a muscle-up. If you can get 10 pullups and dips comfortably, than I'd say you have all the strength to bust one out. To get a muscle-up you need to:

1. Improve the finishing-position of your pullup. Pull yourself way up an lock off. Add weights and work til your finish feels very high, strong and comfortable.

2. Learn the false-grip, It makes a heck of a difference in the beginning (when you get stronger you can overpower the transition with a regular grip). Go to ringtraining.com and browse the forum for false-grip instructions. They only talk about rings, but the false-grip is the same on bar.

3. Work clapping pullups (make sure you let go of the bar, clap and re-grip before your chin start to go below the bar.) Make sure you get good height

I don't know about a one-armed muscle-up. The guy who writes beastskills.com did a "no hand" OAP not too long ago. Kind of a false-grip OAP. I guess if that is possible and a OA dip is possible, then you could do a OA muscle-up. Never seen anything close to it though.

[antiggo]

Nice advice, androushka!

I don't go very high with my pullups, gotta work on that.
I could do the muscle up, but then I somehow stopped practising and lost it.

[koltz]

the most important part in the muscle up is the transition , also the same muscles used in arm wrestling , you can be doing 20 to 30 pullups and dips even ply pullups and dips and not be able to do muscle ups... like me

one armed muscleups.....
I can't answer that but do do a one arm dip you need do do it on a wall ro somethign so it holds your legs and prevents you from spinning over and you can't do a pullup on that kind of setup...

my guess is that there possible but it takes a lot of balance right placing in the body weight distribution and crazy skill \ strength , basicle weighted muscleups are better...
also if you try to imagine one armed muscle ups they won't be too impressive

[antiggo]

the most important part in the muscle up is the transition , also the same muscles used in arm wrestling , you can be doing 20 to 30 pullups and dips even ply pullups and dips and not be able to do muscle ups... like me


Yes, the part where you have to chage the position of your elbow...

One armed dips is something interesting - I should try it.

[skullfire1002]

I resently found out about it.
Seem like a combination of a pull up and a dip.
I can do pull ups and dips. Somehow muscle up is not happening.
Is there are trick to it? Can anybody do one?
haha thats a bit wierd, I can't dip very well only at my school's workout room with some help from the machine(not that much only a little) and i can only do like 3-5 pull ups but i can do these pretty easily! lol

[vhanna]

Is the muscle up what this guy is doing at 00:44 into this vid:

http://www.youtube.com/watch?v=ePDLGZrn5tM

??????

[Moonduck]

Yep.

[Valigon]

hay, i firest heard of muscleups through APK (American Parkour) so heres a link to a tutorial on muscle ups http://www.americanparkour.com/content/view/635/245/

just read through, and if your still confused watch the video. oh, and have fun!.. (feel freet o explore the rest of the sight and find out more about Parkour if youve never heard of it)

[muscleup]

the key to the muscle up is gaining strenth in the transition phase. I can only do 13 pull ups and about 11dips yet can still do 3 muscle ups from strenth with no kipping.

some good exercises that helped me are negative muscle ups. start in the dip position on top of the bar and lower your self as slowly as possible.
jumping muscle ups also work.this is where you start off wih your feet on the floor and jump to a bar using the mometem from your legs to muscle up. As you progress try using less of a jump.
Another great idea is to pratise the muscle up on a wall with a small railng above it. grab the railing and put your feet on the wall and then do a musce up like this. by pushing agaist the wall with your feet it makes it easier.
if you have access to a gym you cuold try using the lat pull down machine. Rather than sitting and pulling the bar to your chest. stand up and pull the bar down.when it gets to your chest roll your wrists and elbows over and puh down. this is a similar action to the muscle up except you don't lean forword with your chest over the bar like you do in a muscle up.
finally when you have tried some of these exercises try a muscle up with momentom.you can either swing slightly then kip and muscle up like the guy in the video does. Or from a dead hang pull up explsively and kip when you reach the transition phase.
After you can do this try a muscle up with no momentom. make sure to bring your legs up as you do it almost like a L sit but not as high. As well as all this do the stuff every one surgested such as weighted dips, pullups and false grip pullups and hangs.

Good luck in achieving the muscle up.