Are Muscle Ups Worth It?

I used to think Muscle Ups were overrated, but now I recognize their true value.

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0:00 Introduction
0:16 A simple observation
1:19 General considerations
3:49 Programming nuances
7:31 Explosive strength development
10:22 Standard/proxy for calisthenics athletes
14:30 Conclusion

Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

#muscleup #muscleups #calisthenics

[FitnessFAQs]

Your deep dive into the topic was great Alex. You covered muscle-ups from a different perspective vs standard calisthenics tutorials.

[GrantMeYerBacon]

i hate muscle ups because i can't do them

[NaturalHypertrophy]

You gave me a lot to think about with this video, especially in regards to the comparison between muscle-ups & deadlifts and their similarities in terms of fatigue to stimulus ratios. The clean to muscle-ups analogy is also particularly astute in terms of biomechanics.

What I find exceptional with you, Alex, is that even after 7 years of following your content, I still find myself learning new things from you. May it stay that way. Great video, brother.

[xavierrenegainzangel]

Adding weights to muscle ups I've personally seen carryover to my weighted pull ups. I always figured it's because you need an explosive pull to get over the bar which is also extends the ROM. Definitely appreciate you making this video! Some people dismiss it as a shoulder injury party trick.

[Legacy-Talks]

During lockdown two years ago I finally unlocked the muscle up after spending months of training. It was way harder than I expected and I respect anyone who is able to do them. I've been lifting a long time and it's rare that I get a PR or anything that I remember for years to come, but finally making it on top of that bar in an empty playground was a beautiful moment. I'd learn to do a muscle up just for the explosive power benefits and feeling of accomplishment.

[revolvermikey]

As somebody who has been lifting only for a year, its amazing to see all the things you can do. Definately inspiring stuff to aim for!

[othonielmolina]

Every time Alex releases a new video my day is made 1000 times better.

[shaftsburry]

When I was into gymnastics, getting my first strict muscle-up on the rings brought such a feeling of accomplishment that I would say it was worth it for me.

[cesaraguilar]

I think what I like the most about the muscle up is the false grip variation. When you can do that through pure strength and no momentum it allows you to muscle up literally anything. You can be dangling from a cliff and muscle up, drop down a window safely, climb up cornices, get on top of any roof, climb up trees, allows you to do it on gymnastic rings, etc. It's so very useful and showy lol

[mattepac]

Glad to see explosive upper body movements getting some recognition past the usual cool factor.

Explosive pulls have a rightful spot in any serious program, combining unique fun factor to power generation, something no other upper body movement has (maybe push-presses but the lower body is heavily involved).

Also there are many variations/regressions, so at any stage of training there is a way to incorporate them to provide some unique benefits and a ton of fun.

Great analysis!

[Wayfrer]

Great video. I think I speak for many of us when I say we'd love to see some more gym workout videos in the future. I still find myself going back and binging your old gym videos as motivation. The home gym is great, but the gym videos are special.

[ChrisRied]

unlocked muscle ups today again after neglecting them for years. Totally in love with them now! Also its funny that I'm the only one in my gym doing them haha Great video Alex!

[Linkous]

Just did my first workout on my new gymnastics this morning. I was fairly confident I could perform a somewhat clean muscle-up negative but was humbled almost immediately. Don't underestimate the muscle-up nor the rings.

[Matrixtruesaiyan]

I’m almost 42 years old, weighing 220 lbs… and I hope to be able to do a muscle-up this June (2023).

[cmottbi]

I always considered the muscle up to be the 'C&J' of calisthenics, just like you said. False Grip Pull + Transition + Dip. But for me, the muscle up was an entirely strength based movement if I was using it to build muscle - no explosive momentum, controlled, preferably weighted. The muscle ups you do on the pull up bar with a 'gap' in between allow you to start the transition way earlier, just like on rings, and don't rely so much on raw tricep strength. Much better strength curve.

I got to a +30kg weighted ring muscle up at 100kg bw, but I couldn't do an explosive muscle up on a straight bar without kipping. It's a completely different kind of strength since it was an almost entirely push-based movement. For me it'll always be a "muscle" up as long as I didn't 'skip' any parts of the movement with momentum. If you want to do explosive pulls, go for it - that's just more practical. But you can move more weight if you go slow.

However, weighted slow MUs are incredibly taxing on your body (mostly elbows), so I primarily trained weighted false grip chin ups and weighted dip variations individually. I noticed that the MU strength I got was a result of the training I did for it, not the other way around - just like doing front squats, deadlifts and OHP for the C&J.

As always, great video.

[Narasthenics]

Never clicked so fast on an Alex video, we need more calisthenics content!

[Ketobodybuilderajb]

I really tried, Alex. I spent most of last winter into spring trying to get good at them, only for it to decimate my shoulder or pull a trap, etc. Maybe in a few more years ... p.s. props on the insane MU power, bro

[GoldenEraBookworm]

Awesome video. I've never done a muscle up in my life...might try them!

[yesyes]

Perfect timing! I just unlocked them 2 weeks ago, gonna look forward to this one!

[nh]

I gotta find a way to try these one day. Definitely not in my home gym where an attempted muscle up would mean a concussion and a broken ceiling.