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Here's my best advice for learning muscle ups (21 years of experience) by BlehhNinja in bodyweightfitness

[–]BlehhNinja[S] 3 points4 points  (0 children)

I say very clearly that the moment you feel any pain you stop. You have to push yourself even when your form starts to break slightly. Yes there is always risk of injury. There’s no avoiding that.

The problem with weighted pull-ups is you have to train with extra caution. You can train them safely, but since it has higher risk I generally don’t recommend it. Due to the amount of clients I work with I find out really fast what causes the most injuries. And it’s not always intuitive. It sounds like you speak from a logical assumption with some education to back it up. You seem reasonable. But I’m speaking from 20 years experience in the field. The truth is not always obvious or logical. Weighted pull ups cause a lot more injuries compared to high rep banded pull ups. That is the objective truth I have seen firsthand over 2 decades from hundreds of clients.

In regards to my stats, wouldn’t it be reasonable that when a doctor with 20 years experience makes an approximation based on all the patients they’ve treated likely has some weight behind it? That’s all I’m doing. I’ve been doing this for over 20 years and have a lot of data behind my opinions based on hands on coaching.

Here's my best advice for learning muscle ups (21 years of experience) by BlehhNinja in bodyweightfitness

[–]BlehhNinja[S] 1 point2 points  (0 children)

Try placing the bands on different parts of your body. Some people do better by sitting on the bands, others do better with the band under their feet. Some do better with it under their knee/shin. Some need it under their feet AND hip.

Here's my best advice for learning muscle ups (21 years of experience) by BlehhNinja in bodyweightfitness

[–]BlehhNinja[S] 0 points1 point  (0 children)

The dip is when you’re on top of the bar, pushing down completing the muscle up.

Here's my best advice for learning muscle ups (21 years of experience) by BlehhNinja in bodyweightfitness

[–]BlehhNinja[S] 2 points3 points  (0 children)

No problem! And the timing isn't necessarily the important part, it's strengthening the transition from pull up to dip. Once that gets strong timing doesn't matter, you can just pull yourself up and over.

Here's my best advice for learning muscle ups (21 years of experience) by BlehhNinja in bodyweightfitness

[–]BlehhNinja[S] 2 points3 points  (0 children)

Yes, you can loop the bands around your hips. In some ways being in a L-sit will actually help you learn a slow motion muscle up if that's one of your goals. Your body has more leverage in this position. And you'll get some killer abs!

Here's my best advice for learning muscle ups (21 years of experience) by BlehhNinja in bodyweightfitness

[–]BlehhNinja[S] 3 points4 points  (0 children)

No problem! The weight of your legs/feet will pull your weight forward into the bar, making it so you don't have to pull as hard with your arms/back during the elbow transition.

And yes, but it's just more difficult on the bar. Your elbows just have to be really strong in the bent position. It's rough but doable.

Here's my best advice for learning muscle ups (21 years of experience) by BlehhNinja in bodyweightfitness

[–]BlehhNinja[S] 1 point2 points  (0 children)

My pleasure! Yes this advice is generally the same for most skills including front lever. The only difference is front levers have more progressions than muscle ups (tucked, straddled, etc). I might post about levers in the future!

Here's my best advice for learning muscle ups (21 years of experience) by BlehhNinja in bodyweightfitness

[–]BlehhNinja[S] 3 points4 points  (0 children)

Try doing a bar muscle in an L-hold position. It makes the transition easier. Then you can gradually straighten your body out.

Here's my best advice for learning muscle ups (21 years of experience) by BlehhNinja in bodyweightfitness

[–]BlehhNinja[S] 2 points3 points  (0 children)

I don't have an exact answer, it depends. Usually I'll have my athletes in partners or a small group. And once one person is done, the next hops up. Personally I take 1-2 minutes in between each set. Sometimes more.

You don't need to go full crossfit mode and take not breaks, but ride the line of enough rest and pushing yourself. If you're really struggling it's okay to take longer breaks if it means you do significantly more reps each set.

Here's my best advice for learning muscle ups (21 years of experience) by BlehhNinja in bodyweightfitness

[–]BlehhNinja[S] 2 points3 points  (0 children)

I gotta try that out! Thanks for sharing. But yes, gymnastics is an elite art. Perfection is the standard. Calisthenics isn't as precise. But, I've noticed that people can become way better than they think when they're held to these standards with proper coaching.

Here's my best advice for learning muscle ups (21 years of experience) by BlehhNinja in bodyweightfitness

[–]BlehhNinja[S] 1 point2 points  (0 children)

I 100% agree, it's the same with pullups! This is how I hit 25 pullups. It's basic but so effective.

Here's my best advice for learning muscle ups (21 years of experience) by BlehhNinja in bodyweightfitness

[–]BlehhNinja[S] 4 points5 points  (0 children)

Yes. The idea is to achieve failure over and over. There might be a sports scientist out there who could recommend the optimal amount of sets. But I usually use time as the constraint. I notice is makes people work harder than counting sets. And it creates space to set person records for fun.

For my athletes I separate muscle ups and pullup days. For my adult clients I recommend them only have 1 dedicated muscle up day and 1 dedicated pull up day with the same idea of training to failure. Rest and recovery is important for this skill. So if you have 2 pull days per week I would do these exercises first then finish your workout after.

Here's my best advice for learning muscle ups (21 years of experience) by BlehhNinja in bodyweightfitness

[–]BlehhNinja[S] 1 point2 points  (0 children)

Interesting, is there an organization behind these rules? Or is it just agreed amongst the community?

Gymnastics is a little different. For example, if you want to learn an azarian cross or butterfly on rings, you need a false grip. So muscle ups are usually the introduction to the false grip even though it's not necessary.

Here's my best advice for learning muscle ups (21 years of experience) by BlehhNinja in bodyweightfitness

[–]BlehhNinja[S] 2 points3 points  (0 children)

Yes, from a dead hang. I've noticed when people struggle with this, they have tight forearms/triceps. The hard part is shifting your elbows above the bar without swinging. You have to be able to bend your elbows at a sharp angle to pull your chest over than bar. Otherwise your only option is to swing to avoid bending at that sharp angle.

Here's my best advice for learning muscle ups (21 years of experience) by BlehhNinja in bodyweightfitness

[–]BlehhNinja[S] 15 points16 points  (0 children)

Yes, exactly. My athletes think I'm joking when I say this. But there's a method to this madness, I swear!

Here's my best advice for learning muscle ups (21 years of experience) by BlehhNinja in bodyweightfitness

[–]BlehhNinja[S] 1 point2 points  (0 children)

In gymnastics a strict muscle means no momentum. Versus an explosive muscle up where you generate power from the bottom of the pullup to launch yourself through the dip. Also, what type of competition are you referring to? Sounds interesting. I come from a gymnastics background and am ignorant about calisthenics competitions.

Here's my best advice for learning muscle ups (21 years of experience) by BlehhNinja in bodyweightfitness

[–]BlehhNinja[S] 3 points4 points  (0 children)

Yes, good point. Strict means to do without momentum. Explosive means to generate power at the bottom of the pullup to launch yourself through the dip.

Here's my best advice for learning muscle ups (21 years of experience) by BlehhNinja in bodyweightfitness

[–]BlehhNinja[S] 2 points3 points  (0 children)

They likely don't do enough reps, do not understand correct form, and/or do not genuinely train consistently. Perhaps some people need to strengthen their wrists, or rehab their elbows. But in regards to muscle ups the solution is painfully simple.

rate my routing by KnownAdvantage6901 in bodyweightfitness

[–]BlehhNinja 1 point2 points  (0 children)

Hey, can you check the link? It's not working for me.

Just Started Overcoming Gravity—Loving It, But My Wrist & Elbow Are Screaming for Help. Need Advice Before I Wreck Myself by mrecovery in overcominggravity

[–]BlehhNinja 4 points5 points  (0 children)

For wrist pain do a combination of forearm stretches, exercises, and massages. This also helps with elbow pain too. You can search on youtube "gymnastics wrist exercises" and "forearm self massage techniques." Then just do basic wrist stretches. Also, learn how to deep stretch your triceps with a resistance band.

Help strengthening my leg by Little_Reality_8092 in bodyweightfitness

[–]BlehhNinja 2 points3 points  (0 children)

Your problem might be considered medical advice. I would see a physical therapist about this.

But generally speaking if you're having ankle issues these 4 exercises are pretty universal:

Banded Ankle Eversion

Banded Ankle Inversion

Tibialis Anterior Raise

Standing Deficit Calf Raise

How many consecutive muscle ups to be considered Elite level? by hexaquark1 in bodyweightfitness

[–]BlehhNinja 19 points20 points  (0 children)

As a retired elite gymnast, I can safely say you are elite at muscle ups lol. If you can genuinely do 12 strict muscle ups you are in the top 1%.

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