How to BAR-MUSCLE-UP for beginners! FULL tutorial!

Hello everybody, I hope you all are doing well.
In this how to bar muscle-up for beginners tutorial, I will show you the way I learned to do the bar muscle-up. There are a lot of different ways you can learn the bar muscle-up, but I will show you the way that has worked best for me, as well as for my clients.

The first thing I will show you is the warm-up I do before every muscle-up workout. It's a good way to get your body, especially your shoulders warmed up and ready for the movement.

Start off by doing shoulder rotations, do 10 repetitions in each direction.
Move on to small arm circles, do 10 repetitions in each direction.
Move on to elbow circles, do 10 repetitions in each direction.
Move on to full arm circles, do 10 repetitions in each direction.
Move on to shoulder rotations with a powerband, do 10 repetitions on each arm.
Do 10 shoulder dislocates with a powerband.
Jump and shake for 30 seconds.

Now you should be warmed up and ready to start the workout.

But before we start I want to show you what equipment I use for the muscle-up. My suggestion is that you invest in powerbands in different sizes. I think red to green would be sufficient.

I also use a pair of cotton gloves. They are very cheap and you can buy them from your local pharmacy. What I like about the gloves is that they make your muscle-up friction-less, and they are also very thin so you don't lose the connection with the bar. Some people prefer to actually chalk their hands for more friction, but I prefer the opposite. Try both ways and see what you prefer.

Now we move on to the bar muscle-up grip. I prefer gripping the bar where I am mostly hanging from the fingers. Some people prefer an overhand grip, where your palm is almost on the bar. An overhand grip will make the transition easier but will require more forearm strength. Try both ways and see which one you prefer.

Feel free to use two powerbands together if that is what it takes to get your first muscle-up and to understand the technique. Here I am showing you how I put two powerbands on the bar.

Step into the powerbands and grab the bar about shoulder with apart. Here I will show you the correct swing and the incorrect swing.

Here is the correct swing where I am swinging my body as a whole. And here is the incorrect swing that I see a lot of beginners do where they only swing the lower body.
Practice the swing and film yourself doing it from the side. If it looks like my first swing, you can move on to the next step.

Initiate your swing forward and start pulling when your body is on its way backward. Here are a few key points I like to use.

Have the feeling that you are pulling with your biceps with the elbows in front of you. At the same time you initiate the pull, you start to lean forward aggressively. The lean happens in the early stages of the pull. Study this movement and film yourself doing it from the side.

Once you get the hang of the technique, and you can do about 5-10 bar muscle-ups with your powerband combination. You work yourself down, powerband by powerband until you have the strength to do a bodyweight muscle-up. And of course, the lighter you are, the easier it is. This can be a perfect carrot to lose that extra pounds.

For most of us, building the strength to do bodyweight bar muscle-ups takes time, a lot of time. Try to enjoy the process, and give your body enough rest between each set and between each workout. Muscle-ups are taxing on the body so recovery is very important.

I hope you like this bar muscle-up tutorial, if you did, please like and subscribe, and I look forward to seeing your bar muscle-up progress. If you want, I can take a look at your technique if you leave a comment with the link to your video below. Please feel free the ask me any questions you might have in the comments below.

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Видео How to BAR-MUSCLE-UP for beginners! FULL tutorial! канала Mike Zouth Calisthenics