All posts tagged muscle up progression

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Muscle Up Motivation - Don't Give Up

Wanna Muscle Up? – Do These 3 Exercises

Yo Yo!

Hope you are having a killer ⚔️ weekend & having fun with holiday festivities.

Since it’s almost Christmas I wanna give you the gift of strength & help you achieve calisthenics skills.

I’ve gotten a few questions about the muscle up so today I wanna share 3 key exercises that will help you achieve a muscle up.

These exercises are:

  • Weighted & Explosive Pull Ups
  • Bar Pull Overs
  • Straight Bar Dips

I made a video to motivate you if you are struggling with the muscle up. I’ve failed many times but if you persist you will get it too!

See the video here:

Why are these exercises so effective:

#1 – Weighted & Explosive Pull Ups:

The muscle up is an explosive move & you wanna train your nervous system to be explosive on command. By adding weight you train your nervous system to generate more force when doing pull ups.

The explosive pull ups will also train your nervous system to generate more force and teach yourself how to catch the bar once you let go of it.

Next time you are at the gym do:

  • 3 sets of weighted pull ups for 3 reps. (focus on on exploding really hard)
    3 sets of 3-6 explosive pull ups (like I showed them on the video here)

Since you are training your nervous system you wanna keep the reps low and the weight/intensity high.

#2 – Bar Pull Over:

This move will help you get used to being on top of the bar and also teach you the proper mechanics you should have at the top of the muscle up. You can see my bar pull over tutorial here but I will talk more on how to do this exercise tomorrow 🙂

Next time you are at the gym do:

  • 5-10 sets of 1 pull overs (Focus on going slow on the negative part of this exercise)
  • Once of top of the bar do 3-5 straight bar dips

#3 – Straight Bar Dips:

Straight bar dips are hard! The first time you do them you might barely be able to dip down a bit but over time you will expand your range of motion and be able to to go lower.

You can do these either at the top of bar after doing a pull over or find low parallel bars & practice there.

Next time you are at the gym do:

  • 3 Sets of 5-8 Straight Bar Dips (Focus on quality not quantity; if all you can is 2 reps with good form then do sets of 2 reps)

Practice those exercises next time you workout & you will be a lot closer to getting a muscle up.

If you have any more questions feel free to reply to this email!

Attack Life and Get Stronger!

– Luis Carrillo

Let’s Be Friends:



How I Got A Ring Muscle Up (Get Obsessed)

“If You Wanna Master Any Calisthenic Skill: You Must Get Obsessed & Practice It Daily in Every session. ”

Yesterday I shared with you a very personal message.

I haven’t shared this with anyone, not even with my close friends. (you can read it here)

It was scary to write but I am glad I shared it. I got some supportive messages from you guys. Thank you, you are awesome!

While writing that message I also made this video showing my journey to get my ring muscle up. You can see it here:

These are training clips from August to September.

In 1 month I was able to get my ring muscle up again and that was from training consistency.

  • Everyday I would train muscle up negatives
  • Practice false grip
  • Do dip pull ups
  • Ring dips
  • And skin the cat

It was tough and uncomfortable at first.

It still is tough but now I am able to do more than 2 rep in a row.

The biggest thing I’ve learned for mastering any calisthenics skill is that:

You must get obsessed & practice it daily and in every training session.

And if you can’t do the skill yet then you must break it apart & work on each specific portion of the exercise separately like I did with the muscle up.

If you are serious about mastering any bodyweight skill you must do it everywhere.

Find any bar and practice.

Currently I am practicing handstands.

I still can’t hold it for more than a second but every session my posture feels stronger and more aligned.

I’ve been doing:

  • Frog stands
  • Headstands
  • Wall walks
  • Wall Handstand holds
  • Hollow holds

All these exercises are helping me get the handstand hold and I am doing them while I am at home and before every training session.

Simply if you wanna master a calisthenics skill: Break it apart and practice it everywhere and everyday if possible.

Hope you enjoy the video, that it inspires you and if you have any ring muscle up questions feel to drop any questions.

Attack Life and Get Stronger!

– Luis Carrillo

Lets Be Friends: