Do you remember those old TV commercials for that home safety product called “LifeCall”, where an older lady is lying on the floor beside her walker shouting “I’ve fallen and I can’t get up!”? I know that line has been spoofed uncountable times, but the thought of not being able to move or lift your own body weight is kinda scary. That’s sort of how I feel about body weight strength training… it’s great to be strong in the gym, but if you can’t lift, push, or pull your own body weight, then that strength may have less functional carry-over to your daily life.
I’ve known for years that exercises that involve moving your own body have a high degree of nervous system and muscular activation, and I’ve always included exercises such as dips, pushups, and chin ups in my strength training routine. However, lately I’ve decided to take this style of training to the next level, by setting myself the goal of being able to perform single leg squats, handstand pushups, and muscle-ups.
Muscle-Ups are a challenging progression of chin ups and pull ups, involving pulling yourself up to an overhead bar (or gymnastics rings) and then transitioning into a full dip, pressing yourself up on the bar until your arms are fully extended.
In order to be able to perform this exercise one first has to be able to perform multiple repetitions of regular chin ups and pull ups with strict form. This video is the first in my series of “In Pursuit of the Muscle-Up” training tutorials, and in this one I simply describe some progressions you can use to work up toward performing full body weight chin ups and pull ups (in case you are not already there). If you are already a “pull ups pro”, then check back soon for my next tutorial when I’ll be demonstrating my next step in training for this tough exercise.
Here’s another video with some progressions and exercise variations that will support your pull up strength, including lat pulldowns (for beginners or heavier trainees) and weighted chin ups (for advanced or lighter trainees).
I’ll be posting the next muscle-up progression soon, as well as the follow-ups to my other tutorials (6 pack abs, pistols, and deadlifts). Watch for those! I will be introducing a new series of tutorials for another very challenging training goal I’ve taken on. I was hesitating to share this one with everyone on my blog (I didn’t want to be embarrassed in case I’m never able to do it!) but I decided to take on the challenge! I’ll be posting that soon.
Until then, train hard with these exercises and let’s work towards taking on that muscle up!
UPDATE: I’ve successfully complete the entire tutorial series for Muscle Ups… you can watch it here!
=> Muscle Ups Video Tutorial Series
Check out the entire playlist to see how I progressed to performing full muscle ups… I wish you success in doing the same!
Stay strong,
Josh
I’ve been a climber for over 30 years and the pull-up’s wlyaas been a staadple trainading exeradcise — though we (climbers) like to do finger-tip pullups (e.g. on door frames) or add weights. I used to share an office with a power-lifter who could eat me for breakadfast, but I used to take solace from the fact he couldn’t do 1 pull-up For some reaadson, pull-ups are a scary exeradcise that I ‘put off doing’, but I just had a go (using the dooradframe in the uniadveradsity washadroom! Foradtuadnately I wasn’t interadrupted!) and I manadaged 20 (14 good form, the rest a bit wrigadgly and ‘salmon-like’)btw John Gill was a gymadnast who used his gymadnasadtic prowess (e.g. front levers, 1-finger pull-ups!) to great effect when he switched to climbing.
Thanks for the comment! I also train with a climber and he has unreal pullup strength (and grip strength, of course). Body weight training certainly does level the playing field between the big lifters and the lighter more athletic trainees.
Howdy, i read your blog from time to time and i own a similar one and i
was just wondering if you get a lot of spam responses? If so how do you prevent it,
any plugin or anything you can advise? I get so much lately it’s driving me mad so any support is very much appreciated.
Hey Casey, yes Spam is very common… in fact for all I know your message may be spam also lol. Lot’s of plugins available… just search wordpress anti-spam plugins. Also select “no follow”, and use a plugin that uses CAPTCHA. Good luck
I hardly comment, but i did a few searching and wound up here Exercise Progressions for
the Muscle Up. And I actually do have some questions for you
if it’s allright. Is it only me or does it look like a few of these remarks come across like written by brain dead people? 😛 And, if you are writing at other social sites, I’d like to keep up with anything new you have to post.
Could you list of every one of your social pages like your Facebook page, twitter
feed, or linkedin profile?
Hello, thanks for your comment. Feel free to message me at josh@top-form-fitness.com if you have a specific question about this post or just comment here. All of my social media outlets are listed on my website. Stay fit!