How to Get a Muscle-Up.
Free Workout Routine.
It’s time to stop asking “how to get a muscle-up” and start working towards building the strength and coordination needed TODAY.
Do this muscle-up workout every Monday to master your muscle-ups in just a few weeks.
Learning new calisthenics skills can be super frustrating 😡. Today’s workout will help eliminate some of the worry and doubt that comes with teaching yourself how to get your muscle-up 😌.
Welcome! My name is Summer. I am a self-taught calisthenics athlete with NO gymnastics experience. As an adult, I’ve taught myself how to do muscle-ups, handstand push-ups and even human flag.
It all depends on your current strength and mobility level. I got my ring muscle-up on my first try years ago (2016). Yet, I couldn’t do dynamic muscle-ups until 2022. I had been secretly hoping I’d magically be able to muscle-up one day without ever practicing it…..It wasn’t until I dedicated every Monday to training for Muscle-ups that I finally achieved it.
I used today’s muscle-up workout and a few other tips and tricks to get my muscle-up in 3 months.Â
How strong do you have to be to do muscle-ups?
For general muscle-ups, I’d suggest being able to do at least:
- 5 High Pull-Ups
(pulling to just below your chest line) - 10 Straight-Bar Dips
(dipping to the middle of your chest) - 12 Hanging Knee Raises
(without swinging)
It’s important to mention that you should also have Excellent Body Awareness. If you fail mid-mucleup, you need to have the coordination required to safely control your dismount. I tend to land in a superman stance if I fall 😛Â
I asked Daniel Vadnal from Fitness Faq’s what he believes is the prerequisite for muscle-ups. He says: “quantity is less important vs quality. 5 chest-to-bar pull-ups without kipping. This will ensure sufficient explosive power as a foundation before muscle-up practice.”
Not quite at 5 pull-ups? Try these Top 10 Pull-Up Exercises to improve your strength – even as a beginner.
How to Train for Muscle-Ups
To learn how to muscle-up, you must consistently incorporate it into your calisthenics training schedule. I prefer to do muscle-ups on Mondays as it’s an easy way to ensure I never miss a training session. It also keeps me highly accountable.
Do this muscle-up warm-up routine to ensure your body is primed for the movement pattern. Warming up will prevent injury and provide the best muscle-up training session possible.
A. Arm Circles 10-20 reps in both directions
B. Hanging Twists 10 reps
C. Scap Pulls 10-15 reps, 2 sets
D. Single Arm Scap Pulls 6-8 reps
E. Front Lever Raises 6-8 reps
F. Straight Bar Scap Shrugs 10 reps
G. Knee Drive Straight Bar Dips 10 reps
Muscle-Up
Workout
1. Muscle-Ups
25 reps in as few sets as possible.
Beginners use this time to actually attempt muscles-up. Perform singles for 10-15 reps. Take lots of rest in between (minimum 2 mins). I did this for 3 months until I finally learned how to do muscle-ups.Â
2. Weighted Pull-Ups
5 reps, 5 sets, 2 min rest
3. Clapping Pull-Ups
5 reps, 5 sets, 2 min rest
4. Straight Bar Dips
10 reps, 3 sets, 2 min rest
5. Toes to Bar
10 reps, 3 sets, 2 min rest
Beginners: Perform holds (instead of leg raises).
6. Stretch
for a minimum of 10 mins
Get Your Muscle-Up
I challenge you to do this muscle-up workout every Monday for 6 weeks to get your muscle-up as fast as possible. For more on:
Visit my Muscle-Up transformation >Â
