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Thread: i want to do a muscle up page

  1. #1
    primalrob's Avatar
    primalrob is offline Senior Member
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    i want to do a muscle up

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    i was working at a college fair today, and the military recruiters brought in a pull-up bar. once all the students cleared the way i stepped up to try and do a muscle up. i've seen them done, and they looked pretty hard, but i figured i can bust out a decent number of (some of them) explosive pull-ups. i failed miserably at the muscle up. i got a portion of my chest up over the bar, but couldn't get up high enough or get my elbows up high enough to push the rest of the way.

    i really want to be able to do one of these (and a human flag). what can i do to make this a more reachable goal? i pretty much do the exercises from simplefit or mark's fitness book, minus the shoulder press things--but i'll start adding those. do i just need to keep building strength and endurance, or are there specific exercises that can help me out? thanks.

  2. #2
    Al_Kavadlo's Avatar
    Al_Kavadlo is offline Senior Member
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    Hey Rob - I doubt my reply will surprise you, but the only way to get the muscle up is a lot of practice, hard work and dedication. You've probably seen my muscle up tutorial already, right?

    Everyone gets humbled the first time they try a muscle-up. Don't get discouraged - just keep trying!
    "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


  3. #3
    primalrob's Avatar
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    thanks for the feedback, Al. that's about what i expected, and i hadn't seen that post yet. it was helpful.

    i'll keep working on it. it's good to have a new goal to work toward.

  4. #4
    Mattman's Avatar
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    What Al said really, lots and lots and lots of practise.
    I always had the strength to do them symmetrical, but it took me a good 6-7 months, just to get the hand switch! >_<
    But now I've got them I'm laughing.
    You'll get there eventually
    Here's my resolve.

  5. #5
    Grizz's Avatar
    Grizz is offline Banned
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    Quote Originally Posted by primalrob View Post
    thanks for the feedback, Al. that's about what i expected, and i hadn't seen that post yet. it was helpful.

    i'll keep working on it. it's good to have a new goal to work toward.
    Here is your new goal: A CLAPPING Muscle Up !
    http://www.youtube.com/watch?v=cicR5nFvE0c&NR=1

    Then do this INVERTED Muscle Up !
    http://www.youtube.com/watch?v=mrkiS...eature=related

    NEXT is the ONE ARM Chin Up!
    http://www.youtube.com/watch?v=hFyI8...eature=related

    NOW the One Hand Clap Pushup
    http://www.youtube.com/watch?v=RdPRH...eature=related

    Now the 90 Degree Flying Pushup
    http://www.youtube.com/watch?v=mhA4H...eature=related

    And LAST is the Quick Twitch Clap Push Ups
    http://www.youtube.com/watch?v=GIncWxyGaOE&NR=1

    Wrap it up with this aerobic
    http://www.youtube.com/watch?v=-z-Ux...eature=related

    Grizz
    Last edited by Grizz; 11-21-2010 at 06:56 AM.

  6. #6
    Mattman's Avatar
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    Why would you subject us all to that Grizz???!
    My eyes!!!
    Here's my resolve.

  7. #7
    New Renaissance's Avatar
    New Renaissance is offline Senior Member
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    I have been using the Beast Skills website for a lot of tutorial info. There is a lot of great info on there as well as Al's site.

    I can get muscle-ups on the rings, but have yet to be able to do them on the rings. It's one of my personal goals before the new year.

    Good luck!

  8. #8
    iniQuity's Avatar
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    The Muscle Up is elusive to me too. When I worked at it with Al (Kavadlo) I realized I'm just NOT strong enough for it yet. I'm working on weighted pull-ups and explosive pull ups until I can do a pull up past my chest and into my belly, once I'm that strong the muscle up should be within reach. I'm also working on weighted dips both on regular parallel bars and on the straight bar. It's harder to get to a straight bar around here, but it's important to work the dips at a straight bar and try to get real low.

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