6 Months Calisthenics Muscle Up Progression

Step by step 6 Months Calisthenics Muscle Up Progression!

• Have you tried to do a muscle up before but can't really do it?
• Are you working on getting your first proper muscle up?
• Do you have the muscle up as a goal in the future?

If the answer is yes to some or all of the above, this video will show you the step by step actions to take in order to get what you want:

• Start practicing with a lower bar
• Jump on the bar and do negative repetitions if needed
• Use a good false grip on every repetition
• Train a lot of single bar dips and pull ups
• Transition to a higher bar when comfortable on the lower bar
• Use bands to practice
• Improve form and volume overtime

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Frequently Asked Questions

1. Who is this muscle-up progression plan for? This progression plan is designed for anyone who has either tried but failed to do a muscle up, is actively working on getting their first proper muscle up, or has it as a future fitness goal.

2. What are the key steps in the muscle-up progression? The key steps include: starting on a lower bar, practicing negative repetitions (jumping up and lowering down slowly), using a good false grip, training a lot of dips and pull-ups, transitioning to a higher bar, and using bands for assistance. The author also stresses the importance of improving form and volume over time.

3. What is a "false grip" and why is it important for the muscle-up? A false grip is a specific grip where the wrist is placed over the bar. The article mentions it is a key step to use on every repetition, as it is crucial for successfully transitioning from the pull-up phase to the dip phase of the muscle-up.

4. What foundational exercises are important for the muscle-up? The article highlights that training "a lot of single bar dips and pull ups" is essential as foundational strength for achieving a muscle-up.

5. How can bands be used to help with muscle-up training? Bands are a useful tool for practicing the muscle-up. They provide assistance throughout the movement, allowing you to work on the technique and build the necessary strength to eventually perform the muscle-up without assistance.