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Getting Your First Muscle-up

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  • Getting Your First Muscle-up

    I posted a new tutorial on getting your first muscle-up today that features an article and video.

    As always, feel free to post your comments on my blog!
    "In theory, theory and practice are the same. In practice, they couldn't be more different."

    "You can have anything you want, but you can't have everything you want."

    My blog: http://www.AlKavadlo.com

    sigpic

  • #2
    i posted. unfortunately, i don't have a bar that i go near enough daily to 'by any means necessary' myself up and over. i'm going to have to look for one.

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    • #3
      I know this might sound funny but I never learned how to kip, I always wanted to do strict no momentum pull ups but I might have to work at this.

      Also, do you think it matters how you do your straight bar dips? I tend to do it Hannibal style where my legs go out in front a bit like an L and my body goes behind the bar as I dip, you were more over the bar, I've tried it that way too but I figured for MU it would be more beneficial to go slightly behind, maybe I'll switch it up. I still need more strength I think but maybe a good kip also....
      I used to seriously post here, now I prefer to troll.

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      • #4
        Thanks for the video. I now have a few areas to practice in on my way to a muscle up.
        Cheers
        My paleo food photos

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        • #5
          Originally posted by zoebird View Post
          i posted. unfortunately, i don't have a bar that i go near enough daily to 'by any means necessary' myself up and over. i'm going to have to look for one.
          Once you find a bar and try this move for yourself, you'll see how hard it is and why you need to kip to get it in the beginning!

          Originally posted by iniQuity View Post
          I know this might sound funny but I never learned how to kip, I always wanted to do strict no momentum pull ups but I might have to work at this.
          Although theoretically possible, I've never seen anyone go from not being able to do a muscle-up to doing a strict muscle-up without first getting it with the kip. It's not too late to learn to kip though!


          Originally posted by iniQuity View Post
          Also, do you think it matters how you do your straight bar dips? I tend to do it Hannibal style where my legs go out in front a bit like an L and my body goes behind the bar as I dip, you were more over the bar, I've tried it that way too but I figured for MU it would be more beneficial to go slightly behind, maybe I'll switch it up. I still need more strength I think but maybe a good kip also....
          I think the way you're doing the straight bar dips is fine. Like you said, legs out is actually more like a muscle-up. I also think you're probably strong enough to get a muscle-up if you practice the techniques described in the article.

          Originally posted by gunn parker View Post
          Thanks for the video. I now have a few areas to practice in on my way to a muscle up.
          Cheers
          You're welcome! Keep practicing!
          "In theory, theory and practice are the same. In practice, they couldn't be more different."

          "You can have anything you want, but you can't have everything you want."

          My blog: http://www.AlKavadlo.com

          sigpic

          Comment


          • #6
            Originally posted by Al_Kavadlo View Post
            Although theoretically possible, I've never seen anyone go from not being able to do a muscle-up to doing a strict muscle-up without first getting it with the kip. It's not too late to learn to kip though!
            O_o My partner did exactly this. She never realized you COULD do a muscle-up with a kip. However, I would also say that she's unusually strong in the upper-body department and could muscle her way up.

            Comment


            • #7
              Gosh, I just want to figure out how the heck to do a single pull up! I've never been able to do one in my entire life. Is there any way to build up enough strength to do one? I try when I go to the gym, but fail miserably (I've tried both dead hang, and with a chair to stand on. No luck). However I can do 50 lb pec flies and 90 lb tricep dips. I know they're not my body weight, but they must be good building blocks?

              btw, you're totally adorable just to look at Al
              --Trish (Bork)
              TROPICAL TRADITIONS REFERRAL # 7625207
              http://pregnantdiabetic.blogspot.com
              FOOD PORN BLOG! http://theprimaljunkfoodie.blogspot.com

              Comment


              • #8
                Originally posted by Dr. Bork Bork View Post
                Gosh, I just want to figure out how the heck to do a single pull up! I've never been able to do one in my entire life. Is there any way to build up enough strength to do one? I try when I go to the gym, but fail miserably (I've tried both dead hang, and with a chair to stand on. No luck). However I can do 50 lb pec flies and 90 lb tricep dips. I know they're not my body weight, but they must be good building blocks?

                btw, you're totally adorable just to look at Al
                Go to the Worldwide Pull Up Challenge thread, lots of good info there on building up to one. It just takes patience, time and practice. Strength is a slow builder.
                I used to seriously post here, now I prefer to troll.

                Comment


                • #9
                  Thanks, iniQuity!
                  --Trish (Bork)
                  TROPICAL TRADITIONS REFERRAL # 7625207
                  http://pregnantdiabetic.blogspot.com
                  FOOD PORN BLOG! http://theprimaljunkfoodie.blogspot.com

                  Comment


                  • #10
                    Originally posted by unsuperb View Post
                    O_o My partner did exactly this. She never realized you COULD do a muscle-up with a kip. However, I would also say that she's unusually strong in the upper-body department and could muscle her way up.
                    She sounds like quite an exceptional woman! I would love to see video of her doing muscle-ups! Very few women can do one, kip or no kip.

                    Originally posted by Dr. Bork Bork View Post
                    Gosh, I just want to figure out how the heck to do a single pull up! I've never been able to do one in my entire life. Is there any way to build up enough strength to do one? I try when I go to the gym, but fail miserably (I've tried both dead hang, and with a chair to stand on. No luck). However I can do 50 lb pec flies and 90 lb tricep dips. I know they're not my body weight, but they must be good building blocks?
                    Like iniQuity said, it takes a lot of patience and practice to learn to do pull-ups, especially for women. Check out my article on learning to do a pull-up if you haven't already.

                    Originally posted by Dr. Bork Bork View Post
                    btw, you're totally adorable just to look at Al
                    Aww shucks!
                    "In theory, theory and practice are the same. In practice, they couldn't be more different."

                    "You can have anything you want, but you can't have everything you want."

                    My blog: http://www.AlKavadlo.com

                    sigpic

                    Comment


                    • #11
                      This looks good. I've plateaued at about 15 pull-ups (my grip gives out before anything else), so I'm looking for something else to try. May start working on these, maybe one-handed pull-ups, and added weight pull-ups. But in terms of a functional practical next step, these look the best.

                      Thanks!

                      Comment


                      • #12
                        Al,

                        How do you feel about Ring Muscle-Ups? I have been training my ring muscle-ups recently (with kip) but I've never really worked them on bars. Do you feel there would be a benefit to training these on the bars as opposed to the rings?

                        My only reason for having done rings is that is what we perform during crossfit WoDs or comps, I guess I've just never considered doing them on the bars.

                        edit: nevermind! Your page wasn't loading, but it seems to be back up and I saw you addressed this very concern. Ignore me!
                        Last edited by Rivvin; 02-17-2011, 01:45 PM.

                        Comment


                        • #13
                          Originally posted by Steve-O View Post
                          This looks good. I've plateaued at about 15 pull-ups (my grip gives out before anything else), so I'm looking for something else to try. May start working on these, maybe one-handed pull-ups, and added weight pull-ups. But in terms of a functional practical next step, these look the best.

                          Thanks!
                          Glad you liked this tutorial. And you're right - one arm pull-ups look cool as hell, but the muscle-up is way more functional.

                          Originally posted by Rivvin View Post
                          Al,

                          How do you feel about Ring Muscle-Ups? I have been training my ring muscle-ups recently (with kip) but I've never really worked them on bars. Do you feel there would be a benefit to training these on the bars as opposed to the rings?

                          My only reason for having done rings is that is what we perform during crossfit WoDs or comps, I guess I've just never considered doing them on the bars.

                          edit: nevermind! Your page wasn't loading, but it seems to be back up and I saw you addressed this very concern. Ignore me!
                          Yeah rings are cool, too!
                          "In theory, theory and practice are the same. In practice, they couldn't be more different."

                          "You can have anything you want, but you can't have everything you want."

                          My blog: http://www.AlKavadlo.com

                          sigpic

                          Comment


                          • #14
                            Originally posted by Al_Kavadlo View Post
                            She sounds like quite an exceptional woman! I would love to see video of her doing muscle-ups! Very few women can do one, kip or no kip.
                            http://www.youtube.com/watch?v=1SOzXk6ThSE

                            At clip 1:25, she's the woman in the far right corner in a green shirt (getting a boost up from a teammate). Not the best example as she tore the crap out of her hands doing pull-ups the day before (and she's been trying to learn to kip, but can't quite get the rhythm down).

                            Comment


                            • #15
                              Originally posted by unsuperb View Post
                              O_o My partner did exactly this. She never realized you COULD do a muscle-up with a kip. However, I would also say that she's unusually strong in the upper-body department and could muscle her way up.
                              That was me too! It just never occurred to me to kip (and it still seems awkward if I try).

                              Awesome video like always Al. That slow MU at the end was inspiring -- you've given me something to shoot for!

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