2012: I could never have imagined that calisthenics would bring me to where I am today. Thank you to everyone who has been part of my journey.
Full beginner muscle-up workout. Follow the order. Warm-up: 1. Scapular pull-up: 2×8 2. High pull-up: 2×3 Main part: 1. Swing from the box: 2×5 2. Feet-assisted muscle-up: 4×3-5 3. Swing + high pull-up: 2×3 Every workout, less weight on your feet. Until there’s nothing left. This is how I’ve taken students from zero to their first clean muscle-up.
I improved my muscle-up without training the muscle-up. For months, my focus was weighted pull-ups. 80% of my one-rep max. 3–5 reps. Strength work only. But the key was not the weight. It was the intent. Every rep generate maximum force from the dead hang. No slow engagement. Explosive to the top. Then someone asked to see my muscle-up. First try no-dip muscle-up.
Full beginner muscle-up workout. Follow the order. Warm-up: 1. Scapular pull-up: 2×8 2. High pull-up: 2×3 Main part: 1. Swing from the box: 2×5 2. Feet-assisted muscle-up: 4×3-5 3. Swing + high pull-up: 2×3 Every workout, less weight on your feet. Until there’s nothing left. This is how I’ve taken students from zero to their first clean muscle-up.