What am I doing wrong

📚 Self improvement School: coming soon

[WheatWaffles]

There are 3 main problems and all of them are resulting in you hitting the bar on the way up:
1) You’re coming into the bar with way too much momentum. It looks like you’re standing 1-1.5m away from the bar for the jump, when you should be standing around 50cm. This is causing you too much swing
2) You are pulling up way too early while still swinging forward. For proper technique you should wait just as you start to feel yourself swinging back to pull up. This allows your momentum to be shifted around the bar.
3) You are jumping towards the bar on your jump. Ideally you should jump completely vertical but 50cm behind the bar so you arms catch it infront of you. This gives you a natural swing that you can use on the way back to get around the bar
Hope this helps. You should easily be able to do consecutive muscle ups. I’ve always thought it’s 80% strength and 20% technique. You’re 10kg heavier than me and the most I’ve been able to do is 5 in a row. If you’re heading Birmingham way anytime soon we could do something like this together. Or I could head down London way idm

[hamzaunfiltered]

(First time attempting muscle ups in a while)

[ricardomilos]

As a fellow Londoner, i hope i can find you randomly someday on the streets 😂

[musa]

Judging the video If I had to give you steps:

1. Use momentum. Hang first, swing your body and use that momentum aggressively.

2. It becomes easier as a beginner to start getting up there first with your dominant arm.

3. Keep practising often.


You got this man.

[williamhenderson]

I had this problem myself and can now do muscle ups for reps, I spent a lot of time trying to get my technique right and technique is definitely half of the question but after months of trying and failing I started doing heavy weighted pull ups, and after while became strong enough where it become hard to not explode to the top of the bar with just bodyweight (for reference my 1 rep max was +35kg) and for the technical side of the muscle up the best advise I have is when you first jump up to grab the bar you swing back naturally you want to time the pull up to be at the exact point on the initial swing where you are as far back as possible so you can get up and behind the bar rather then colliding with the bar with your chest if you were to pull just straight up, as opposed to up and around. I'm local to the UK and would happy to come coach you in person until you get it if you'd be down, contact me.

[benshipp]

As someone who has done 1000s of muscle ups, there's one thing wrong:

Your body isn't rigid enough

You need to keep everything tight as you pull. It's the key to pulling high and getting your chest to the bar.

Once you can keep a semi straight line (a little bit of kipping doesnt hurt), everything else like your timing and swing momentum will fall into place really quickly.

Focus on exploding up while keeping your body as tight as possible. Once you build strength like this, it's only a matter of time!

[vicentediaztrepat]

Ok, firstly: Your grip is too wide, keep it at shoulder length.
2: stand closer to the bar before jumping. It’s not about generating momentum from the jump, but swinging forward and then pulling up using the momentum from the swing. For that, you’ll need:
3. Keep your legs straight and squeeze every muscle in your body.
4. Rotate your wrists forward while going up to get your body up the bar.
Hope this helps. Muscle-ups are hard!

[TheMuscleArchitect]

Good attempt bro! Be confident with it and explode through the movement 👊

[alexc_sw]

Work on your pull ups. You should be able to do 10 CLEAN full rep pulls ups before muscle up. Don’t try it with bad form as you risk injuring your rotator cuff. Keep working 💪

[tigercup]

I have actually watched a few videos about the muscle up and here is what I have learnt:

-- first you have to be strong enough to do 10 pullups
then you have to be able to do 10-15 straight bar dips --


now let's get onto the steps

1.Your arms should be in shoulder width from each other.
2. once you hold the bar tip toe forward till u can't anymore (you just have to remember that spot)
3. Go forward with your dominant foot and stomp on that spot (pretend you are trying to stop some cash from flying away)
4. bring in both feet to that position
5. you should feel a tight pull on your chest, wait until u can't go forward anymore and then..
6. EXPLODE backwards with an L sit as hard as you can (this is compulsory)
7. After the explosion pull straight into your chest like a pushup. (You should still have your legs parallel to the floor)
8. Once your chest it to the bar just push yourself up (this is by far the easiest step)

And there we go Hamza you have achieved the muscle-up :) from each other with a bench press grip.

[MattBG]

Always try those when you're fresh and not worn out after training, train regular pull ups to prepare yourself and you'll get there. Perhaps you could also try a slightly shorter bar as it is harder if your whole weight sinks down before you can attempt the pull up. Doing them halfway with one arm first and then the other one too, instead of trying to jump on top of the bar with both arms, is also good for starters.
Half-assing the exercise will help you improve for the actual one.

[giovanni]

1) Hands at shoulder width
2) Jump from 1 or 2 feet from the line of the bar, no need to start from a park nearby 😂😂
3) Wrists not under the bar but on the side
4) Start pulling at the peak of the swing, so while you are pulling you are swinging in the other direction
5) During the pull focus on getting your head & shoulder over and on the other side of the bar and stay with your hips behind the line as much as possible.
6) Do a bar dip
7) Yell Adonis.

[gainestics]

Step 1: stand under the bar and take a normal step back
Step 2: jump vertical en just grab the bar (over hand grip) don’t jump horizontally not even a tiny bit
Step 3: kip your legs when you start swinging backwards
Step 4: pull after the kip
Step 5: remember the over hand grip on the bar and go for the dip
—
Still no result? Do your pull ups explosive, it trains power more then hyperthropy or strength (CNS adaptation). Hamza you will def be able to do this in one or three days max! Everyone else 10 relatively good form pull ups before attempting this 🙋🏾‍♂️ you will all get there if you really want this ❤️
—
Injury prevention (not really for Hamza but for you:

Joints and ligaments don’t recover as fast as muscle
YOU NEED RECOVERY! ❤️‍🩹
You also use your shoulder in other exercises like the bench press etc.
Watch out for your shoulders you will feel a difference from soreness and actual stinging pain. Read the book overcoming gravity if you want expert level knowledge on Calisthenics / Gymnastics (technique progressions programming and much more), it is explained in a way that everyone with a little yt fitness knowledge can understand. If you read this far then I want to wish you the best; much love ❤️

[MapleMario]

I’ve done a muscle up before Hamza has. Holy shit

[bloodthirsty]

You're pulling on the forward swing, you gotta pull on the back swing

[omarwritescopy]

So basically Hamza, to do a muscle up you gotta use your muscles to go up. Hope that helps 👍

[quentinjurisch]

There are some really good Tutorials on Youtube for Muscle Ups

[Heeectrrr]

No BS guide to get your 1st muscle up(assuming you can do at least 3 explosive pull ups chest to bar, I know your favorite youtube video on how to muscle up says you have to do at least 10 but that's bs I can only do 6-7 exp pullups and I can do 3 consecutive muscle ups with this technique 👇)
1)Get yourself directly under the bar and then take 2 steps back.
2)Now jump on the bar(not excessively like in the video but just enough to swing a little).
3)When you reach the furthest point of the swing just before you start to swing back, initiate the pull(not like a pull up, you have to make almost a C shape with your body, pull back and up) and at the same time tuck your legs to make it easier and get used to the movement(once you're comfortable with the movement you can start trying without kipping) .
4)When your chest goes above the bar try to get over the bar by shifting your weight to the front and complete the muscle up with the dip.

[adityathakur]

Don't run and jump !
just hold onto the bar and swing yourself up.
When you reach a point where your head is above the bar and your hands straight, put your chest on the bar and then do a lateral dip.
First, it won't be perfect but you will build a mind-muscle connection

[CarsonW]

Start with the lower bar first, do positive jump ups on it.