Muscle-up Tutorial

[Mragdoll]

Wld you talk about the position of the hands?

[rockordude21]

Great vid. I saw this a while back on t-nation. The past few days I got inspired by it and today I did my first muscle up. (2 total) Thanks man.

[blowuupheaps]

your far to smiley haha

[mintonjoel]

This guy is amazing

[manhtien1997]

your face is really funny but it helped me alot !!!!!!

[rikeermi]

I have a problem. Yesterday, i made my first ever muscle up. The form was good (your tutorial helped me) i have the strenght necesary..etc. The only problem was that i felt the muscle up hard on the elbows. After the muscle up i felt that my arm strenght was gone and a strange pain in my elbows. I will show you the video I and hopefully you will tell me exactly what went wrong. please excuse the gramar, I am from another country.

[ruudrune]

man this guy is awesome

[eearlysleeperr]

haha this guy is awesome.

[lamainethetrain]

That last tip on the slow muscle up was money.

[Discreetarcher3]

awesome tutorial! thanks heaps for posting mate!

[PropaneFitness]

Thanks for this, very useful video! Will give them a shot on Sunday

[124up]

Good video, helped me out a'lot (Y)

[alkavadlo]

@124up Happy to help!

[najinajina]

Great video!

I tried to do muscle ups by finding a lower bar and using my legs today.

I can't seem to do explosive pull ups, can you talk about how to train to get to explosive pull ups? Thanks! (:

[alkavadlo]

@najinajina Thanks! Make sure you read the article that goes along with this tutorial (click the link in the description to see it).

[najinajina]

@alkavadlo Thanks for the reply! You're only the helpful few who reply to comments on youtube! I will train and get my first muscle up on video!

[civ34]

@alkavadlo I also have that problem. How do you do a kipping pull up?!

[alex28kz]

Respect from Russia, Siberia.

[alkavadlo]

@alex28kz Thanks!

[hadidta]

Im fifty years old and your postings have motivated me "BIG TIME",will Pistol Squats work my GLUTES,can i buy your book in the U.K?,keep Posting!,and i can now proudly say "WE"RE WORKIN' OUT!!

[alkavadlo]

@hadidta Yes, yes, yes and...YES! )

[hadidta]

@alkavadlo Ordered it!!!!!!!!!!!!!!!!!!!!!!!!

[setokaiba200x]

Man, I wish my town has a great park with all those bars to try doing those workouts.

[alkavadlo]

@setokaiba200x You might not have anything like Tompkins, but you should be able to find a bar to practice on somewhere.

[setokaiba200x]

@alkavadlo Yeah, true that. :)

[alkavadlo]

@Frogalooninator Thank you!

[Tautologically]

Pretty damn good video! Will try this tomorrow :)

[alkavadlo]

@Tautologically Thanks!

[IAmAngryDude56]

Today i watched your video and i tried after to do 1 muscle up and i reached it !!! thnx alkavadlo :)

[alkavadlo]

@IAmAngryDude56 Congrats! Glad I inspired you!

[big0breezy]

I think I already saw this park is in PARIS, but I'm not sure

[alkavadlo]

@big0breezy Nope, it's Tompkins Square Park in NYC!

[big0breezy]

Where is the parc plz ??

[qyet121csx]

Nice video! but it looks to me like this motion puts a lot of stress on your elbow joints though..esp during the slow m-ups.

[alkavadlo]

@qyet121csx This is why you have to be diligent about safe progression. If people don't get comfortable with pull-ups and dips first they're asking for trouble. Beginners can develop joint issues if they try to leap right in to advanced exercises.

[HelloJapan02]

i want to do these but I need to get better at pull ups and dips! :-) I'm not very strong

[alkavadlo]

@HelloJapan02 It's good that you are taking your time and progressing slowly - get very comfortable with those two moves first to avoid injury.

[HelloJapan02]

@alkavadlo other than practise - I am following a weight loss programe to burn fat. will getting lighter help me do more pull ups/ dips etc - I've always wondered about this - thanks for the reply

[alkavadlo]

@HelloJapan02 Absolutely! The key to any bodyweight exercise is having a favorable strength to mass ratio, which means having a low body fat percentage.

[mitgri]

I have a problem.. i can do a slow muscle up but i can't do a kipping muscle up ;x i do 2 slow muscle ups i na row ... what am i doing wrong ...

[alkavadlo]

@mitgri You just need to learn to move your hips if you want to kip. It takes some practice but it sounds like your doing good regardless. Some people think kipping is bad form anyway.

[mitgri]

@alkavadlo i also think it's bad but it looks way cooler doing 6-8 kipping than 1-2 regular..

[alkavadlo]

@mitgri Even cooler to do 6-8 with strict form!

[mitgri]

@alkavadlo um.. if it isn't to much trouble could you do a video or i don't know somehow explain the kipping motion needed to get you over the bar ... or something like that ?

[alkavadlo]

@mitgri I already did! Search for it! :)

[nickflit]

@alkavadlo Haha! Agreed!

[mezzaniner]

great vid, as always

[alkavadlo]

@mezzaniner Thanks!

[fataloptimist]

Al, very nice tutorial. I tried to do a MU last week and couldn't get my elbows above the bar into the dip position. I'll definitely follow your tips! Looking forward to your videos. Btw, I live in BK, NYC ftw!

[alkavadlo]

@fataloptimist Thanks - keep training hard and representin outta Brooklyn!

[dawalli]

Those strict MUs are MEAN! Great work Al!

[alkavadlo]

@dawalli Thanks! 

[Lawmune]

Great tutorial! I'll be working on this skill.

[alkavadlo]

@Lawmune Thanks! Go get 'em!

[madujoc]

I think this is the best video for someone who wants to achieve this amazing bodyweight exercise.......I am sure I will be soon able to do this....

[alkavadlo]

@madujoc Thanks! Keep training hard!

[djaponezu63]

My favorite is the slow version of the MU you're displaying here. Keeping your power under control, that's what it is. Thank you for posting, Mr. Kavadlo!

[alkavadlo]

@djaponezu63 Thanks, Mihai!

[MaximumFlux]

i have my muscle-ups and wanted to know if you can do inverted muscle-ups if you can would you please make a tutorial

[alkavadlo]

@MaximumFlux When you say inverted, do you mean underhand? If so, look for my advanced muscle-ups video.

[GoHiper]

thx :)

[alkavadlo]

@GoHiper Yer Welcome!

[HalesinRELOADED]

good job, keep it up :)

[alkavadlo]

@HalesinRELOADED Thanks!

[Roxoorz]

waiting summer, to hit the bars and work on my pullups and reach muscle ups. Very nice tutorial, favorited!

[alkavadlo]

@Roxoorz Glad you liked it! Why wait til summer?