How to Muscle Up (Full Tutorial)

𝗧𝗥𝗔𝗡𝗦𝗙𝗢𝗥𝗠 𝗬𝗢𝗨𝗥 𝗣𝗛𝗬𝗦𝗜𝗤𝗨𝗘 𝗪𝗜𝗧𝗛 𝗝𝗨𝗦𝗧 𝗬𝗢𝗨𝗥 𝗕𝗢𝗗𝗬𝗪𝗘𝗜𝗚𝗛𝗧.
🔥PROJECT SHRED is my newest program that uses all of my top calisthenics training techniques to not only get you shredded but to also help you build healthy habits that overall positively impact your lifestyle. Check it out!
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𝗠𝗨𝗦𝗖𝗟𝗘 𝗨𝗣 𝗧𝗨𝗧𝗢𝗥𝗜𝗔𝗟
ENOUGH is ENOUGH. It's time for YOU to get your MUSCLE UP.

If you can do 10 pullups, then you have the strength.
It's 70% form and 30% strength.

WATCH the full video and let's get you OVER THE BAR.
**SUBSCRIBE for more calisthenics tutorials**

I've taught 100s with this technique so trust the process.
See below.

The "Line and Circle" Technique to build momentum and get over the bar (1:25)

Why most people get stuck with their chest at the bar (3:04)

How to get proper wrist position and grip strength (4:40)

Why "whipping" or "kipping" works against you (8:40)

​The best workout to build up the strength for a muscle up (10:00)

**SUBSCRIBE FOR MORE CALISTHENICS TUTORIALS**

[adam_frater]

𝗧𝗥𝗔𝗡𝗦𝗙𝗢𝗥𝗠 𝗬𝗢𝗨𝗥 𝗣𝗛𝗬𝗦𝗜𝗤𝗨𝗘 𝗪𝗜𝗧𝗛 𝗝𝗨𝗦𝗧 𝗬𝗢𝗨𝗥 𝗕𝗢𝗗𝗬𝗪𝗘𝗜𝗚𝗛𝗧.
🔥PROJECT SHRED is my newest program that uses all of my top calisthenics training techniques to not only get you shredded but to also help you build healthy habits that overall positively impact your lifestyle. Check it out!

[richardgomesd]

You gotta appreciate the amount of muscle-ups this guy did in 12 minutes to explain how to do a muscle-up

[adrian_ncm]

This is for the people who haven't managed to do the muscle-up.

I have been training for the muscle-up for 2 months now. I can do 20 wide pull-ups, 25 chest level pull-ups, 50 dips and 60 push-ups (these are all my maximum reps in a single go, nothing super great but this post isn't about me showing how strong I am). Anyways, videos keep mentioning how anyone who can do 10 pull-ups and 15 dips can achieve the muscle-up. But I still couldn't get it down. I was convinced that it was my technique.

I then came across this video. I'm not saying this is the best video in the world, but I can say that this video is all you need to understand the technique that is required for the muscle-up. I don't usually post comments but I figured that this will be helpful for the people still struggling with the muscle-up even though they know they have the strength. I went to the gym the next day after watching this video and managed to do 10 muscle-ups. This is my opinion: The advice of jumping TO the bar is so important. I always attempted the muscle-up from right under the bar and did not generate the right momentum. Remember to jump TO the bar. Tackle it. I found myself being able to get my elbows above the bar but I still couldn't lift myself up. This is what I think the video doesn't stress enough, you really need to kick up and bend your knees when you reach the "circle". I thought of tackling the movements separately, but it should be one fluid movement. Really think of the circle as a wall or a trampoline where you need to double jump — this will generate enough kick on the backswing to really push your chest over and bring you over the bar. This was the extra step I needed after failing for 10 minutes despite watching this video. You REALLY NEED TO KICK (legs should be straight and no whipping). So, remember... JUMP TO the bar and KICK! It should come easily after that.

Sorry for the long post, but I wish someone had stressed how important kicking was (while the video does do it, I didn't really understand it). Hope this highlight how important technique really is; do not be discouraged because you're not strong enough because you are. You've trained for this. Now go and feel the glory of all your training paying off!

[Hillrunner]

I’m 54 and just did my first muscle up thanks to the instruction on this video. I knew I had the strength because I could do 20 pull-ups. I just needed an easy explanation that clicked with my brain!

[sleepybear]

I was able to do 17 pull ups, but was never really able to muscle up. Got my first one today after watching your video 💪💪

[rahima]

One day I'm going to do this. I'm at 260lb, I will lose weight & do this.

Edit: 1 year later. Dropped my weight to 176lb, my max pull up is 10 reps.

[Iamppp]

0:24 guy in the background living his best life 😂

[ffspringfan]

I live in Europe, but recently went on vacation to California. Doing a muscle up on the same bar you're using was a pretty interesting feeling.

[alandechezet]

What a bright, analytical athlete. Adam was never at a loss for words, moving seamlessly from technique to technique.

[FitandFormula]

Just wanted to let you know I did my first muscle up after watching this video.

[maverickat]

I’ve been wanting to do muscle ups for years. I literally stumbled across this video yesterday. I figured I’d try it after countless frustrating. I used all the tips and line and circle technique. I nailed it today!!! I finally did a muscle up! Hit two in a row. It’s getting easier now. So stoked to hit this long awaited milestone!!! This video helped me so much.

[monalisa-bszs]

If there’s no sand, Just draw in the cement.

[samh]

I did my first muscle up in the first 3 minutes!!! It was so hype, all my boys were there. And my gosh did this video help. I can do 10 decent pull ups in a row for y'all that are wondering. I found the line and circle method most effective for me, and like he said in the video, it's all about timing the kip.

[jordanmulcahy]

Pretty sure I killed a guy right where he stands in gta v

[Jcarroz]

Been trying to do a muscle up for a while. Watched this video and it all clicked. Did my first one minutes after.

[robingutzfitness]

i learned muscle up last May 17, 2020 because of this man, salute brother.

[luisvaldesguerrero]

I'm trying doing muscle up for years following several advices and achieving nothing, after watch this I go to the park at doing my first 5 muscle up in A ROW, amazing. Thanks dude, keep rocking!!!

[alrumuller]

“If you don’t have a beach”
Speechless.

[bigal]

5:05 watch him take a double look at the blonde😂

[platinumsounds]

Did my first 2 muscle ups today after watching your video. Thank you 💪🏾